Federation promises big changes as Jim Charles and Paul Jeffreys replaced at the top
NABBA have used social media to announce a new chairman and vice-chairman after voting to ditch Jim Charles and Paul Jeffreys.
NABBA Scotland rep Mark Taylor is the new chairman and North West rep Tim Rosiek becomes vice-chairman.
Universe combined with Fit X was key behind change
It is understood general unhappiness at NABBA combining their Universe competition with the FitXpo this year underpinned the decision to make a change.
NABBA International President Eddy Ellwood said: "Under the leadership of our most recent chairman Jim Charles and vice chairman Paul Jeffreys we have been fortunate to have held the NABBA Mr & Miss Universe in some amazing venues.
"However, the majority of the committee were sold an illusion to include the 2024 NABBA Universe within an EXPO and all that glittered was not gold. What was promised was not delivered.
"And rightly so you, who we represent, the NABBA members spoke up. This forced a meeting which took place yesterday [Sunday, November 24]. The topic of discussion being the future of NABBA and the need for big change.
"First and foremost we discussed the need for new leadership. We saluted Jim and Paul for all of their hard work, contributions and efforts. They will remain as area representatives.
"Big change on the horizon..."
"Then a democratic vote was taken on two new nominees, who willingly accepted. Please welcome the new and very passionate NABBA chairman, Scotland's Mark Taylor and new vice chairman, the North West representative Tim Rosiak.
"Now believe me when I say big change is on the horizon. Now let’s make NABBA great again."
The mantra of "let's make NABBA great again" has been trotted out for the best part of a year. But there has been little change up until now. Indeed, some reps told this publication in particular that, although they had access to show results, they did not have the time to produce them. So while it is good to see change at the top, it remains to be seen how this translates into actual difference.
NABBA UK wrote: "As our members have told us, we need to modernise and move forward positively. We voted for a more energetic and youthful duo. We are a federation who listened and are very passionate to embrace the new technological era we are in.
"We'd like to thank Jim Charles and Paul Jefferys for the passionate and hard work over the years. And we're looking forward for the new guard, who have big shoes to fill to be as successful."
During frontdouble's interview with Charles on October 11, he criticised NABBA reps for "simply wanting to wear the federation's blazer and feel self important". It will be interesting to see whether this culture remains under the new administration.
But Charles was also keen to restrict any push for change. He told frontdouble in that interview that he had told many of his reps to calm down and be patient.
How low or how high is optimal for the greatest gains?
DURING anybody's journey through bodybuilding there is likely to be a phrase or two that strikes a chord.
Keep It Simple Stupid [KISS] is one. Another that resonates comes from Lee Priest, never one to mince his words but, in the context of this article, he may have had a point. "Just fucking train," were his wise words.
But countless people in gyms across the country 'just fucking train' and few experience the sort of results that will take them to the stage, let alone win them a competition. So there must be more nuance to training than just those two phrases.
According to 'the science', volume is king for hypertrophy. But then how does one explain the anecdotal evidence from training routines such as DC Training by Dante Trudel [above] [DC = DoggCrapp, which was his website username at the time]?
DC Training, when it was first released, was met with a mixed reception. Some loved it and hailed it as a revelation, while others ridiculed it. How could muscle growth possibly be stimulated with just one exercise per bodypart – and one set?
But it was hardly a revelation. Dorian Yates had been advocating a similar type of training for years. In fact, he wrote as much in his second book, A Warrior's Story.
Up until he won the EFBB [now UKBFF] British Championships in 1986, Yates was using a standard upper-lower split. He trained three times a week. The main differences between his split and DC Training is that Yates did two to three sets, whereas DC Training advocates counting just one working set and extreme, weighted stretching for up to one minute. The number of rest-pause sets with DC, however, can be as high as two or three. And with a three-second negative, it attempts to squeeze as much intensity out of each rep as possible.
It was only later in his career that Yates dropped the number of sets he was performing. But even then he would still do more than one exercise per body part. It was here that he moved from three times a week four times [images above].
Volume v Intensity – how does the science compare?
Here’s a comparison of DC Training and high-volume training through the lens of scientific research on hypertrophy:
1. Training Volume and Frequency
High-Volume Training: Science consistently shows a strong relationship between training volume (sets × reps × load) and hypertrophy. Studies indicate that a moderate-to-high training volume with multiple sets per muscle group per week tends to maximize hypertrophy by effectively stimulating muscle protein synthesis and maximizing muscular fatigue. For example, doing 10-20 sets per muscle group weekly is a common guideline for hypertrophy-focused volume training.
DC Training: DC Training, by contrast, is low-volume and high-intensity. Each muscle is typically worked three times over a 14-day period. It includes one to two intense working sets taken to failure using techniques such as rest-pause and loaded stretches. This lower-volume approach relies aims to create similar muscle stimulation to that seen in high-volume programs.
Science Insight: While high-volume training aligns more closely with traditional research favouring higher set counts, DC Training’s emphasis on intensity can still produce hypertrophic gains.
2. Intensity and Failure Training
DC Training: DC relies on pushing each working set to failure and beyond, with techniques such as rest-pause (where short rests allow you to squeeze out extra reps), three to five-second negatives and static holds. Training to failure is known to recruit maximum muscle fibers, which can be beneficial for hypertrophy. However, constant failure training can also increase fatigue and potentially lead to overtraining or injury, particularly without adequate recovery. However, a recovery period, usually after roughly six weeks, is built in to the programme.
High-Volume Training: High-volume programs typically recommend stopping just short of failure on most sets. This allows for more total sets and reps and thereby a greater overall training volume. Stopping short of failure can mitigate fatigue and still lead to hypertrophy, provided that enough volume is reached.
Science Insight: Research shows that training close to failure is effective for hypertrophy but that training to absolute failure every set is not necessary. High-volume training often yields greater cumulative workload without hitting failure as consistently. This aligns with evidence supporting effective hypertrophy without needing maximal fatigue.
3. Frequency and Recovery
DC Training: Muscles are worked frequently, with a typical schedule of training three times a week, with a split akin to upper/lower. Over the course of one year, there are 78 opportunities to stimulate growth. This is much more than the much-heralded 'bro split', where each body part is trained once per week.
High-Volume Training: Generally, high-volume programs encourage training each muscle group just once per week. While there are few opportunities to stimulate growth, it could be argued that there are more opportunities FOR growth. This is because a particular muscle group is given more rest days.
Science Insight: Research suggests that higher frequencies (eg two to three times per week) may support better hypertrophic outcomes. It does this by keeping muscles in a more consistent state of stimulus and recovery.
4. Progressive Overload and Periodisation
DC Training: Progressive overload is central to DC Training, with lifters aiming to increase weight or reps every session. However, the high intensity and failure training may limit long-term progression due to accumulated fatigue.
High-Volume Training: With high-volume training, progressive overload is typically managed through incremental increases in volume or weight over time. It often incorporates periodisation to allow for phases of intensity and volume.
Science Insight: Research supports progressive overload as essential for hypertrophy, but managing fatigue is crucial for sustainability. High-volume training with periodisation often leads to longer-term adherence and growth compared to constantly hitting failure, as in DC Training.
Which Is More Effective?
For maximal hypertrophy, high-volume training aligns more closely with the scientific consensus on optimal hypertrophic outcomes. This is primarily because of its cumulative workload, higher frequency and ability to manage fatigue over time. High-volume training is more adaptable for both beginners and advanced lifters, making it generally more sustainable.
DC Training can be effective for certain advanced lifters, particularly those who respond well to low-volume, high-intensity training and can recover adequately from infrequent, intense sessions. However, it may not be as effective as high-volume approaches for overall hypertrophy, especially over longer periods.
In conclusion, while both low volume and high-volume training can lead to gains in muscle size, high-volume training has a broader base of scientific support and might be more universally effective, especially for consistent, long-term hypertrophy. Having said that, what we know for certain is that no one size ever fits all. And, as usual, it is what works best for you, the individual, that will result in the most progress.
At the beginning of this analysis, we spoke about phrases. Often, when something is working and is, therefore, good, many of us look for better. It is in that process where progress can become derailed. So, finally: "If it ain't broke, don't fix it."
Adam Harding looking to settle a few scores at the PCA UK Open
ADAM HARDING says he will display his "best look ever" at the PCA UK Open on Sunday.
Harding stormed to the overall victory at the PCA Yorkshire in September, after winning the bodybuilding tall category, but was a surprise second place at the British Finals last month.
And on Sunday he plans to settle a few scores by bringing what he describes as his best package ever.
Harding, who is about 6ft 5in and 275lbs ripped, said: "So after the British I had to change coach. I was planning on going straight into the off-season after the British. But the approach from my new coach has been quite different. We took five days on higher food, took all cardio out, pulled steps down and we had a couple of cheat meals just to freshen up the body. And then from there, he just used food and kept my steps to about 12000, again no cardio in the past three weeks.
MONSTER! Adam Harding is set to bring a better look than this at Sunday's UK Open
"This seems to be bringing a fresher look. I'm definitely tighter than I've ever been. So as long as the loading goes well, which he is finding out at the moment it takes a lot of food to get me full, it should definitely be my best look yet."
Harding only changed his coach due to feeling he needed a fresh start. He said: "It was no other reason than it was time for a change. I'd been eight years with the same guy. He's my best mate I just wanted to try something different. Part of the reason I wanted to win the British so much was to go out on a high with him. But it wasn't to be."
Harding's new coach is Tom Hames. He certainly looks as though he is in good hands. He added: "I was 275lbs on morning of the British. I was 261 this morning pre loading. I'd imagine I'll be similar weight, maybe slightly lighter, by Sunday."
Masters bodybuilder joins frontdouble.com to discuss self-image, psychocybernetics and bodybuilding
By Alan Carson
PSYCHOCYBERNETICS, a term coined by Dr Maxwell Maltz in his 1960 book, combines the words "psycho," meaning mind and "cybernetics," referring to the science of communication and control in animals and machines. The theory of psychocybernetics explores how our self-image and mental conditioning determine our success or failure.
That might sound abstract, but I've found that applying these principles has helped me a lot in my bodybuilding journey. From daily visualisation techniques to strengthening my self-image as a competitor, psychocybernetics has become a mental foundation that powered progress from a skinny-fat 75kg 19-year-old, to being ripped on stage at 108kg in my early 40s.
One of the core concepts of psychocybernetics is that our mind operates like a goal-oriented guidance system. It doesn't distinguish between real experiences and vividly imagined scenarios. By visualising myself looking a certain way and achieving specific goals, I condition my mind to make those images a reality.
For instance, I picture myself on stage in peak condition, under the bright lights, being awarded a trophy. I don't just imagine the outcome but also the journey – flashes of moments finishing tough workouts, seeing myself growing, looking back on a week where I've hit all my meals, all my training and cardio sessions and knowing that I've made progress.
This method of visualisation is powerful because it trains my mind to experience these moments as if they're happening, which enhances my focus and motivation at a subconscious level, making all the necessary behaviours become more automatic.
Another major aspect of psychocybernetics is understanding the self-image. According to Maltz, our self-image dictates what we believe is possible for us. For years, I struggled with self-doubt, especially when I saw other bodybuilders who were way bigger than me.
However, by reprogramming my self-image, I began to see myself as someone who could compete at a high level. Instead of fixating on perceived weaknesses, I started affirming my potential, focusing on the attributes that make me unique. I'm constantly refining how I view myself, which has had an immense impact on my commitment to training and nutrition.
Psychocybernetics also encourages a mindset of continuous improvement rather than perfection. In bodybuilding, it's easy to get obsessed with a flawless physique, but that mentality can be paralysing. Through the lens of psychocybernetics, I've learned to see myself as a work in progress. Every session, every set and every meal is a step toward a better version of myself. This mindset keeps me from burning out and allows me to appreciate the journey, rather than just obsessing over the end goal.
Finally, psychocybernetics has taught me the value of relaxation and mental recovery. The practice encourages moments of calm and letting go of unnecessary tension, which is crucial for both physical and psychological recovery.
When I'm not in the gym, I spend time visualising my goals in a relaxed state, which allows my subconscious to process those images without resistance.
This technique of calm visualisation has reduced my stress and improved my sleep quality, which has helped me feel fresher and more focused. It's a reminder that, in the midst of our intense training and busy lives, finding moments of calm and relaxation is not just beneficial but essential.
Applying the principles and practices of psychocybernetics in bodybuilding has allowed me to align my mind with my goals. By visualising success, reprogramming my self-image, embracing improvement and cultivating relaxation, I've experienced a considerable transformation not just in my physique but in my mindset.
The power of psychocybernetics is truly transformative, making big goals feel achievable and reminding us that what we hold in our minds can manifest in our lives. For me, it's not just about bodybuilding; it's about building a stronger, more resilient version of myself, both in and out of the gym.
Alan Carson, CISSN
Alan Carson is a competitive bodybuilder and certified sports nutritionist based in Worcestershire. Competing since 2014, Alan secured the PCA British Masters Over 40s title in 2023 after returning to the stage following a four-year break. A keen interest in the mind led him to qualify as a hypnotherapist, deepening his understanding of the mental side of performance. Alan works closely with a select number of clients, blending his expertise in nutrition, bodybuilding training and the psychological aspects of the sport to help them reach peak potential both physically and mentally. With a passion for transformation, he’s dedicated to helping clients improve their health, performance and physiques.
NABBA promise to pay Pro Classic athlete prize money after all
Gavin Morris told cash will be paid directly into his account
NABBA Pro Gavin Morris will be awarded prize money for winning his class at the Universe after all.
Originally, NABBA did not award him the cash they had set aside for that category because he was the only competitor who entered. It is also understood they were not going to award Morris with a trophy for the same reason, but later decided they would.
And after frontdouble.com reported the story, NABBA officials got in touch to say they were going to pay Morris his prize money.
NABBA International President Eddy Ellwood wrote on social media: "There was something there for him. I announced for him to return to the stage. Please Gavin if you are reading this get in touch with Jim Charles NABBA HQ.
And in response to frontdouble.com's request for comment, NABBA Secretary Val Charles said: "We have sorted Gavin’s prize money [they have agreed to pay it].
"He was nowhere to be found after his win, but I have it safe and sound. Gavin is happy for me to send the money owed directly to his bank account.
"So yet again, all's well that ends well. We should say another positive plus to the NABBA Association."
Morris was less than impressed when discovering that he was the only entrant in the Classic Pro category. He said: "I was the only one in my category in the pro Classic and they [NABBA] were not even going to give me a trophy – and no cash prize for me either. I should have stayed an amateur and been rewarded.
"I also wasn't even told about the pro overall, so left before it as it wasn't on the running order and no one spoke to myself all day. It was very poor to say the least."
Asked by frontdouble about the refusal to award him the cash prize NABBA had set aside for that category, Morris said: "Yes – and they even made me feel like they were doing me a favour giving me a trophy."
"It's disgusting if you ask me..."
His coach, Masters bodybuilder Chris Unitt, was equally disappointed at the move. Writing on social media, Unitt said: "Disgusting if you ask me. Obviously they would have put winnings aside for the Classic category and to not be awarded the spoils was ridiculous. You cannot dictate who turns up for a show."
NABBA claim they were going to pay the prize money all along. But the federation only got in touch about it after frontdouble.com reported the story.
Rules on the NABBA website state that "any event with less than three competitors shall be deemed a 'No contest'. But there is no indication that this applies to the Pro Division – where the entire point is to compete for prize money.
NABBA refuse to award prize money to Classic Pro athlete
Gavin Morris told that because he was the only one who entered, he doesn't get the cash
NABBA Pro Gavin Morris was not awarded any prize money for winning his class at the Universe – because he was the only entrant.
NABBA did not award him the cash they had set aside for that category because he was the only competitor who entered. It is also understood they were not originally going to award Morris with a trophy for the same reason, but later decided they would.
Writing on social media, Morris said: "I was the only one in my category in the pro Classic and they [NABBA] were not even going to give me a trophy – and no cash prize for me either. I should have stayed an amateur and been rewarded.
"I also wasn't even told about the pro overall, so left before it as it wasn't on the running order and no one spoke to myself all day. It was very poor to say the least."
Asked by frontdouble about the refusal to award him the cash prize NABBA had set aside for that category, Morris said: "Yes – and they even made me feel like they were doing me a favour giving me a trophy."
"It's disgusting if you ask me..."
His coach, Masters bodybuilder Chris Unitt, was equally disappointed at the move. Writing on social media, Unitt said: "Disgusting if you ask me. Obviously they would have put winnings aside for the Classic category and to not be awarded the spoils was ridiculous. You cannot dictate who turns up for a show."
Morris has been working hard in preparation for his pro debut since winning his NABBA Pro Card at the British Finals on June 1. It is not known what the money set aside for the Classic Pro category was used for instead.
Adam Hickey was awarded a NABBA Pro card after winning Class 3 at the British Finals on June 1.
But he was allowed to continue as an amateur at the NABBA Universe on Sunday, November 3, where he won the Class 3 category.
It is understood the ruling is because NABBA do not recognise an athlete as a professional until they have competed in a pro show. There are no pro shows until the Universe.
So after winning the amateur Universe Class 3, Hickey went on to compete in the men's pro division. He won the overall title, following in the footsteps of the great Arnold Schwarzenegger.
One athlete who won his NABBA Pro card at the England show on October 13, however, was not allowed to compete.
Different federations, different pro card rules
This is because he re-won his IFBB Pro federation pro card at the BPA Super Show on October 26. He was told by the IFBB Pro that if he competed at the NABBA Pro Universe he would have that professional status cancelled. They had already cancelled the IFBB Pro card he won at the UKBFF British Finals because he went on to compete at the NABBA England.
Hickey also won his IFBB Pro federation pro card at the BPA Super Show but chose not to register it. It is understood that NABBA do not recognise athletes with IFBB Pro federation professional status. But they do recognise those with an IFBB Pro League card.
The BPA told competitors arriving to register at their Super Show on October 25 that they could no longer compete as amateurs if they won an IFBB Pro Card at their British Finals. This despite the fact that none of those competitors had registered to be a professional.
Gavin Morris, who won his NABBA Pro status in the Classic Physique division at the British Finals, was the only competitor in the Classic Pro Division at the Universe.
He reported that he almost came away without even being given a trophy after NABBA told him they 'don't normally award trophies in classes with fewer than three competitors'.
Fortunately for him, NABBA saw common sense and rightly awarded him a trophy.
But frontdouble has since learnt that NABBA refused to award him the prize money that was promised.
So the question is, where is that prize money now?
How much longer can the NABBA Universe rely on just its history?
COMMENT By the Editor
IT WAS once one of two iconic bodybuilding contests. Most of us saw it studded in white lettering behind the reception of Gold's Gym in the film Pumping Iron. On Sunday, November 3, the NABBA Universe will celebrate its 75th Anniversary.
But does it enjoy the same gravitas as it did in its heyday? Or is it dismissed, overlooked and shunned in favour of any one of the many other more modern, glitzy bodybuilding shows?
The NABBA Universe is still a respected competition, but some might argue that it does not hold the same level of influence as it did during its peak years. Those were particularly during the 1950s through the 1970s. Back then, it was one of the few premier global competitions and attracted some of the biggest names in bodybuilding such as Arnold Schwarzenegger, Lou Ferrigno (below) and Frank Zane.
NABBA had been posting for some months about just how great the 75th edition of the Universe was going to be. But when frontdouble.com asked for details of exactly how it was going to be different from previous incarnations, that very detail was scant.
"People will be travelling from all over the world to compete," came the reply from the federation on social media.
Surely, however, people had been doing just that for years in order to compete at the Universe?
"There is going to be a buffet too, to ensure the party continues," the federation added.
So there you have it. People travelling from far and wide to compete and sandwiches and crisps to boot. This for a competition once spoken about in the same breath as the Olympia.
There is a feeling within those associated in some form or another to NABBA that the federation is, for want of a better explanation, stuck in the dark ages.
Have people run out of patience with the NABBA Universe?
Frontdouble.com interviewed Honorary Life President Jim Charles this month. We put it to him that some critics believe NABBA are trailing rival federations in terms of modernisation. That NABBA is not in the same ball park when it comes to promoting itself on social media. Nowhere can people find full results [frontdouble.com has frequently asked NABBA reps to provide these]. And only class winners are ever posted, if indeed any are.
But Charles insisted that NABBA does have a social media presence. He also appeared all too keen to dampen the enthusiasm shown by some of his reps. "Whoever you are dealing with, it's about trying to get their feet to stay on the ground. A lot of them [NABBA officials] are excited about putting their blazer on and being self important," said Charles in our interview this month. "We are going in the right direction. It's like I told the rest of them [NABBA officials], have a bit of patience."
Frontdouble.com understands it is that very patience that is being tested. To take one rival federation as an example; how many competitors will be at this Sunday's Universe versus how many competed at the recent PCA British Finals? Or perhaps any 2Bros regional qualifier?
How many of the class placings at each category on Sunday will be shown on social media throughout the day, keeping NABBA Universe fans – and bodybuilding fans in general – informed of what is going on at their flagship contest?
One change from previous editions of the Universe that might be regarded as a positive is the link with FitX. That federation will be hosting its British Finals at the NEC in Birmingham on Saturday. And the Expo – with its carnival feel – will spill over to the Sunday. Anyone from FitX deemed good enough will be invited to compete at Sunday's Universe.
But delve deeper and inconsistencies linger. Historically, the top three competitors from the NABBA England have been "deemed good enough" for Universe qualification. This year, however, that rule appeared to have gone out of the window. Why? Well, no one really knows. And therein lies another problem: Communication.
Frontdouble.com is aware of at least one competitor who was interested in competing at the NABBA Worlds in June. But – again to borrow a rival federation's methodology – unlike at the PCA, where you are officially invited to the worlds if deemed good enough, you almost had to be a detective with the calibre of Sherlock Holmes to discover how to compete in the NABBA version.
The competitor in question told frontdouble.com they made several attempts at contacting a number of high-ranking NABBA officials to query how to compete at the worlds. They were met with silence. Eventually a reply was forthcoming. It simply said: "Speak to one of us after you compete at the Britain."
Hardly joined-up thinking of a federation "moving in the right direction". Maybe the competitor should have been patient...
Re-emergence of NABBA Pro division is a positive
One additional positive perhaps, alongside the Expo, is the re-emergence of the NABBA Pro division. However, it was curious to note how there will be no Masters competitors offered pro cards at the Universe, according to NABBA's own running order sheet. This, despite the fact that a Masters athlete was awarded pro status at the NABBA England.
It is undeniable that the NABBA Universe still holds a respected place within parts of the bodybuilding community. But again, this is simply for its history. It has faced difficulties in having to compete in a landscape dominated by federations with bigger platforms and wider appeal.
Cast your mind back to that reception area in Pumping Iron and that studded white lettering. Alongside the countdown to the Universe was also a countdown to another competition: The Mr Olympia. Look at the trajectory of both competitions. One remains the pinnacle of the sport. One is left open to a debate about whether it has lost its shine.
And without doing something more than offering flags and putting posters in gyms, one wonders how much longer the once-mighty NABBA Universe can last on history alone.
Last-minute rule changes prevent some from competing at Super Show – and other miss out altogether
THE British Physique Alliance have apologised to anyone affected by last-minute rules changes at Saturday's Super Show and IFBB Pro Night of Champions.
Changes at the 11th hour meant some athletes were prevented from competing at the BPA Super Show. And some did not step on stage at all as planned at the IFBB Pro Night of Champions.
Some competitors had planned to compete for the last time as amateurs at the BPA Super Show. The event was a double-header with the IFBB Pro federation, combining the Night of Champions event in the evening.
The IFBB Pro Night of Champions was advertised as a 'try before you buy' event. At the time of announcing the news in June, BPA President Helen O'Reilly had said: "It's a try before you buy sort of thing. You've won it [invitation to compete as a pro ], try it, continue as a pro or go back to amateur. Then within the year decide to be a pro or continue as an amateur."
Registration for the show was set for between 4pm and 7pm the day before at the venue in Heathrow. It left many competitors battling up to four-hour delays due to rush-hour traffic. Upon arrival, some were informed that anyone who had been offered an invitation to apply for an IFBB Pro Card at the BPA British Finals in September would now not be able to compete in the Super Show. This despite the fact some had not registered their pro card with the IFBB and so were still amateurs.
It is understood the late change came from sponsor Dr Vic. He did not want those who had already gained an invitation to turn professional preventing others from doing the same. However, this question had already been put to the BPA weeks in advance of the competition. Frontdouble.com was assured this would not be the case. In fact, frontdouble.com were told that IFBB Pro Cards could be awarded to those who were of that standard, regardless of their placing.
Within the rules but within the spirit of competition?
To add to the confusion, another competitor who won their invitation for an IFBB Pro Card at the UKBFF British Finals was allowed to compete in the Super Show.
The reason they were allowed to do this is because the UKBFF/IFBB had cancelled that invitation for an IFBB Pro Card after they chose to compete at the NABBA England.
Some confusion in the rules remains, however. The competitor won a NABBA Pro Card in that event and will compete in the Pro Mr Universe on Sunday, November 3.
Despite this, the competitor was still considered an amateur by the BPA and were allowed to compete at the BPA Super Show to have a chance of re-winning their IFBB Pro Card. They did this by winning the class and subsequently competed in the IFBB Pro Night of Champions on Saturday.
However, they will now cancel that IFBB Pro card in order to compete as a NABBA Pro on Sunday.
This is clearly within the rules, however confusing they might be.
Try before you buy offered to some but not others
The confusion did not end there. At registration, some were also told that the IFBB Pro federation had just informed the BPA that the "try before you buy" option to compete at the Night of Champions was no longer on the table. They said in order to compete in that show athletes must fork out €250 to register their pro cards.
Frontdouble.com has since been told, however, that some competitors were asked to pay €180 rather than €250. And some were told they did not have to pay anything at all. Some were later even offered the "try before you buy" option that others were told was no longer available.
One person, having been told they could not compete in the Super Show but must pay €250 for the pro show, decided not to compete at all. It is understood they did not have the funds to pay the €250, especially after being told it was "try before you buy". They later travelled home only to discover the following day that others had indeed been offered the "try before you buy" option.
The BPA can only apologise for the issues
O'Reilly sympathises with those caught up in the miscommunication. She believes the root cause was because of the BPA dealing with a new federation for the first time.
She said: "The IFBB Pro head judge wanted bodybuilders to compete [and not be offered try before you buy] because there were only three [originally] registered. He then offered everyone either an opportunity to compete in the show and return to amateur, or go full pro and pay the €250.
"With regard to the Super Show and the British, IFBB Pro Cards were given in order to allow competitors to compete in the Night of Champions. After putting on prize money, Dr Vic said he didn't want anyone who had been awarded the card to compete at the Super Show. He said this would stop others gaining that opportunity.
"The person who won his pro card with UKBFF had it taken from them by that federation. This is because he had then competed with NABBA. We [the BPA] gave him the chance to win it [IFBB Pro Card] back. But the provision was he couldn't win prize money in the amateur show. He agreed to compete under that provision.
"A female competitor was allowed to compete as an amateur [despite winning her Pro Card at the BPA British Finals]. This is because there wasn't a route to the pro in the evening for her.
"BPA can only apologise for the issues. But the IFBB Pro is a new federation we were dealing with and there was obviously miscommunication."
WFF UK revokes pro status of athlete over 'behaviour at Universe'
Nia Hollingworth under fire but hits back at event being "nothing like a modern bodybuilding competition"
THE WFF UK have revoked the professional status of female athlete Nia Hollingworth after what they describe as unacceptable behaviour during the Universe in Las Vegas.
In a video posted to social media, a voice the WFF UK say has been confirmed as Hollingworth likens a fellow competitor to a 'stripper' and asks if anyone had any 'dollar bills'. Hollingworth denies the claims, saying it was her who filmed the video but not her who made the comments.
Hollingworth was one of four UK athletes who travelled to Las Vegas for the WFF Universe last weekend. She finished second in the bikini class but has since criticised the standard of the event.
The WFF UK also claim Hollingworth has refused to pay for services she has used. Hollingworth has also denied these allegations.
Speaking to frontdouble.com on Sunday, October 20, new WFF UK President Kelley Szostak promised not to tolerate any body-shaming within her federation.
The WFF UK has sympathised with competitors, saying they too believe the standard of the Universe show was less than ideal. Hollingworth's coach, Michael Fox, even alluded to that in a social media post when he wrote: "WFF? Yeah, it’s a fitness federation, but if you’re used to competing in the UK… don’t expect the same over there." He ended the post with an emoji showing a zipped-up mouth.
But it is understood the WFF UK are unhappy with the way some people made public their frustration with the show. The WFF UK are also unhappy with the public degrading and mocking of competitors. This includes mocking the New Zealand team, who performed the Haka at the show. The federation are also unhappy, not only with claims of non-payment of services by Hollingworth, but by alleged bragging of her actions to other competitors backstage.
WFF UK are investigating issues raised about the standards
In a statement, the WFF UK said: "The World Fitness Federation UK acknowledges that the experience of the WFF Universe held in Las Vegas was less than ideal for some participants.
"Although the WFF UK was not involved in the planning or execution of the event, we are aware of concerns raised. We would like to reassure the UK bodybuilding community that internal investigations are underway to ensure such issues are properly addressed.
"In particular, the WFF UK has been made aware of the inappropriate actions of one member of the British team who travelled to the event. After conducting a thorough investigation into the matter, we have made the decision to revoke this athlete's professional status.
"This action reflects our continued commitment to maintaining the highest standards of conduct within our federation and ensuring a safe, respectful environment for all athletes."
Hollingworth was not named in the statement but, replying directly to the WFF UK's post, she hit back at the punishment. Comments on the statement have since been disabled.
"Treatment of female athletes was degrading"
Hollingworth said: "I want to categorically state that I did not make any derogatory comments about a fellow athlete, as has been alleged. Any remarks captured in the video are not mine but were made by individuals in the audience behind me.
"I take great pride in conducting myself professionally at all times and I would never resort to disrespecting a fellow competitor. It is deeply disappointing that these accusations have been directed at me without a thorough examination of the facts.
"As for the allegation of theft of services, I was never informed by either the head promoter, Branko, or the world president, Graham, that payment was required for the services in question. At no point was I asked to settle any fees and I reject the notion that I am responsible for any outstanding amounts."
Hollingworth added: "The overall quality of the event was poor. The lighting was terrible and the treatment of female and international athletes was degrading. We were made to perform routines that felt humiliating – including waving and blowing kisses in a parade-like fashion.
"It was nothing like a modern bodybuilding competition and I felt embarrassed to be part of it. Afterward, though reluctant, I shared a clip of my experience due to the interest it generated. I was careful not to mention names. Instead of taking the feedback constructively, WFF UK responded with threats to revoke my pro status, rather than addressing the concerns of UK athletes."
Craig Clegg death: Investigation into police moves closer to conclusion
Officer accounts, body-cam footage and call logs submitted
THE investigation into whether Merseyside Police are to blame for the death of bodybuilder Craig Clegg has moved a step closer to conclusion.
The Independent Office for Police Conduct (IOPC) has confirmed they have written statements from the officers who came into contact with Craig on the night of his death.
Body-worn video footage has now also been obtained, together with police call logs from the evening in question. The IOPC are now studying these findings and will reach a conclusion in due course. Once this is shared with Craig's family and the police force in question, the findings will be made public.
Merseyside Police were called to the Lydiate area of Liverpool at about 10.45pm on September 16 following a 'concern for safety' request. The call came from a member of the public who was concerned Craig's safety.
Craig was, however, later taken from the scene to hospital, where he was pronounced dead. Due to the fact police were in contact with Craig immediately before his death, the IOPC launched an investigation last month into whether there was any misconduct by the force.
As frontdouble.com reported in September, if the IOPC finds there is a case of misconduct/gross misconduct or an indication of a criminal offence by the police, a file will be submitted to the Crown Prosecution Service.
Clegg was a NABBA stalwart and won the Over 45s category at the federation's North West competition last year. He was a regular qualifier for the Mr Universe competition and won a number of titles during his career.
BPA Super Show offers open bodybuilding winner £3000
And more IFBB Pro Cards will awarded this Saturday
THE British Physique Alliance are offering the overall winner of their open bodybuilding category £3000 as part of their Super Show this Saturday.
And more IFBB Pro Cards will be awarded, giving athletes the chance to compete at the Night of Champions later that day.
The split of the £20,000 total prize pot for the BPA Super Show was released this week – with the top eight overall placings from the bodybuilding categories set for cash.
The remaining overall winners from categories such as Men's Physique, Bikini and Masters will be looking at a £1000 windfall.
Most of the overall categories will award cash to the top three. The open female category offers money to the top four.
It is one of the biggest prize pots being offered at an amateur show on the UK bodybuilding calendar.
The prize pot for the BPA Super Show has been funded by Dr Vic. He is also co-promoting the IFBB Pro Night of Champions alongside BPA President Helen O'Reilly.
Both of these shows take place at the Thistle Hotel, Heathrow Airport on Saturday, October 26. The Night of Champions is an IFBB Pro show, with a total prize pot of $37,500. This is split as $22,500 for open bodybuilding, $7,500 for Bikini and $7,500 for Men's Physique.
Three-times IFBB British champion David Henderson (above) is travelling to Heathrow from Northern Ireland to compete in the bodybuilding category. He will be joined by Frenchman John Rouche and Tomas Kaspar from the Czech Republic.
Online registration for the BPA Super Show closes on Thursday.
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Szostak plans to bring showmanship back to UK bodybuilding
New President of WFF UK reveals big plans for the sport
KELLEY SZOSTAK is the new President of the WFF UK and promises to bring back the glitz and glamour to the sport.
Szostak has been involved in fitness and bodybuilding since 2003, as a tanner [she owns Physique Spraytans], an athlete and as a promoter. This season she promoted the IBFA Pendle Valley show on June 22.
The World Fitness Federation (WFF) is internationally recognised but has not had a UK schedule since the early 2000s. But since the closure of the NFMUK, the WFF saw a gap in the market and will kick-off their 2025 season with six shows starting with the British Grand Prix on May 4.
Celebrating the achievement of reaching the stage is something Szostak believes has waned in the sport over the past few years. And she is determined to bring back some drama to British shores.
She said: "I have a really strong belief that a very small percentage of people within our wider global community will feel that same thrill as if they were standing on the Olympia stage. You know, with those big screens and the music, the audience and with that whole atmosphere. My thought process is, 'why should that only be experienced by a small number'?
"Why shouldn't your 60 seconds on stage be your time to feel like you are the centre of attention? Like you are on broadway or whatever you want to compare it to. The West End, or this is your Olympia. It's just giving everybody an opportunity to shine.
"It feels like bodybuilding has lost a little bit of its lustre in terms of showmanship with some federations. With some shows, it just feels a bit like a cattle call in a way, for a lack of a better expression. That's not meaning to be disrespectful. It just feels a bit like the focus is more on getting the athletes on stage, get them judged and get them off, rather than making a theatrical spectacle of it."
I want the WFF UK to be a federation for everyone
Part of Szostak's background involves tanning sports models and fitness models in her native Australia. With her experience in marketing too, she moved swiftly into promoting a show with the IBFA, with whom she worked for about a decade, before the opportunity with the WFF UK arose.
Having assessed how the market is operating, Szostak believes she knows what is missing. She said: "With the WFF, the clue is in the name – it's the World Fitness Federation. And something they offer that a lot of federations elsewhere don't is a combination of fitness, bodybuilding, modelling and glamour.
"Now these might seem like they're worlds apart but they're not, they're all very similar. They have a really high calibre of athlete in their wellness classes and they have an incredibly high number of athletes in their bikini classes. I believe their Asia Grand Prix had close to 300 athletes, which is just phenomenal.
"There are federations here in the UK who do the the fitness, fitness modelling and some who do predominantly bodybuilding. But there isn't one that offers all three in one place. The direction I want to take the WFF UK is to be able to offer athletes an opportunity to stand on stage with their peers in an overall competition and feel that they aren't less of an athlete.
"Unfortunately sometimes, in some people's opinion, fitness isn't real bodybuilding, the modelling categories aren't real bodybuilding, the sports model classes aren't real bodybuilding. But that's people's misunderstanding or misconceptions of categories. Those athletes who go into fitness, or those athletes who go into the model classes, train just as hard. So I wanted to give everybody an opportunity."
The WFF kicks off on May 4, 2025
The WFF UK is set to start with a schedule of six shows next year, with numerous financial incentives – all funded by Szostak.
She said: "I'm planning to have approximately six shows but, given the length of the UK season, it's trying to find them to fit into the calendar and ensure there's not a lot of overlap. You want to make sure you've got good numbers but at the same time you want to make sure you're not clashing with the likes of FitX or PCA.
"The 4th of May next year is the British Grand Prix. That is a pro-am qualifier for the WFF World Championships in the South of France. The two overall amateurs and the two overall pros will receive their flights and accommodation as part of their package. Then every class winner will receive a travel contribution towards their flights to France.
"You've got to speculate to accumulate. You can't expect to draw in crowds and have wonderful spectacular shows without spending a bit of money. A lot of people have said, 'you're putting a lot on the line'. But that's what you do for something you're passionate about. Every business is a risk and you just have to work hard – and I'm not afraid of hard work."
WFF will not tolerate body shaming
Szostak revealed that one person from a rival federation left her blood boiling recently, when body shaming another competitor. She is adamant that there will be no place for any such rhetoric in her federation.
She said: "I genuinely believe that bodybuilding is for everybody. We had an incident of some pretty nasty body shaming to a female athlete from a male athlete. For me it's like, you don't know that person's journey or what it took them to get on stage. You don't know.
"It's the same with anything. Nobody knows what somebody else has put themselves through to get to that point where they're going to stand on stage. This person said: 'As a federation, we have a responsibility not to put people on stage. It's disrespectful to the other athletes, it's disrespectful to the winner because they're not even in the same category or calibre'.
"It's nobody's position to say who should and shouldn't compete. But it is my responsibility to safeguard those athletes and ensure they are looked after. That's something I really strongly believe.
We will champion people standing on stage
"Whether that person has gone through a personal transformation, a physical transformation or a mental transformation to stand on stage. Or has overcome adversities, is able-bodied or disabled, they have a place on the WFF stage. Our stage will welcome everyone. We will happily showcase you and give you your time to shine on stage. There is no place for body shaming, not in this sport.
"Some lasses get it [body shaming] because they've gone through a huge transformation. They've gone from being one size to another to stand on stage in bikini or wellness or whichever. But then on top of that you get the other side of the coin, where people feel like they have the right to comment on female bodybuilders and women with muscles. They feel like they can say obscene, horrible things to people, even when they're on the street.
"Some of my closest, most amazing friends are female bodybuilders and that body shaming] is something that we as a federation will not tolerate. We will not stand for it. We will champion people standing on stage."
One response to “Szostak plans to bring showmanship back to UK bodybuilding”
Caroline Howard
Amazing news good read exciting times ahead good luck with everything
Top athletes gear up for the PCA British Championships
ONE of the strongest events of the season takes place this Sunday – the PCA British Championships.
Some argue that the event showcases the best of British bodybuilding. With more than 600competitors across various divisions, the PCA British Championships will feature athletes in categories such as Men's Bodybuilding, Men's Physique, Bikini, Figure and Women's Wellness. And for the first time in its history, there will be two additional professional categories – Masters Pro and Masters Bikini Pro.
As usual the finals takes place over a full weekend, combining it with a highly successful Expo. The event will have numerous sponsors, including major brands in nutrition, fitness equipment and apparel. Some of the stands in attendance will include No Pressure No Diamond, Monster Factory, GasMark 10 and Arlo's Bakehouse.
Winners from each category will qualify for the PCA World Championships in Amsterdam next month (November 17). Some will even be awarded the prestigious PCA Pro Card. Those who are will be given up to £250 towards their flights to the World Championships.
With world-class athletes, an expo and the backing of top fitness brands, the finals is set to be one of the most competitive and exciting events on the UK bodybuilding calendar.
The PCA said on their social media feed: "This will be our largest-ever British Finals. The PCA British Finals featuring more than 30 qualifiers and more than 4,500 athletes. This culminates in a finals event with more than 600 participants. Winning the PCA British Finals is statistically the most challenging and exclusive title in Britain."
Running order
DAY 1 – Physique & Bikini Section A Start - 11am (Reg 9.30am) Section B Start - 3.00pm (Reg - 1.30pm)
DAY 2 – Bodybuilding & Figure Section A Start - 10am (Reg - 8am) Section B Start - 3.00pm (Reg - 1.30pm)
Three to watch at the PCA British Championships
COREY BARRETT
COREY BARRETT stunned the audience when winning the PCA Wales Bodybuilding Medium class on September 1. Not only that, but he followed it up by taking the overall as well. Great lines, excellent condition and tremendous shape make Barrett one to watch on Sunday.
He said: "The week leading up to this weekend has been super relaxed and chilled. No stress whatsoever. Even with my coach in Vegas watching the Olympia, he’s been waiting up at night for my check ins. I couldn’t ask for more from him.
"As far as Sunday goes, I’m heading into it with no expectations I’m just grateful to have the opportunity to get up there with the rest of them and do our thing. I can’t wait for it and the whole weekend in general. Let’s get it and see what happens come Sunday."
NEIL ANDREWS
NEIL ANDREWS returned to competitive bodybuilding this year after a brush with death. Following a routine trip to the dentist, bacteria entered his bloodstream through a cut in his gum and ate away his heart valve, causing endocarditis. He needed emergency surgery to fit a mechanical heart valve, with doctors telling him they had no idea how he was alive.
He won the 2Bros RL Coaching Cup overall title on July 6, before storming to victory at the PCA Central Masters Over 40s. Many also had him winning the overall in that show. Andrews is heavily muscular and will never be beaten on condition.
Ahead of Sunday's British Finals, he said: "I'm feeling blessed to be able to be on that British stage again among the best after a successful comeback season."
CHRIS SWANN
CHRIS SWANN qualified by winning the Bodybuilding Tall class at the PCA Wales on September 1.
Not many tall bodybuilders carry the aesthetically pleasing shape Swann does. And this puts him at a huge advantage over his rivals. As does the fact he brings a razor-sharp condition to the stage.
He said: "This week we have tried to keep things as relaxed as possible, no crazy "loading" or anything. I'm in the best shape I have been in, so we're keeping things low stress and simple. I can't wait to get up there and stand among some amazing guys."
How three times a day gym routine can propel Nader Zareinoor to 212 Masters Olympia within two years
ONE of the best Masters bodybuilders in the UK has revealed plans to compete in the 212 category at the Masters Olympia by 2026.
Nader Zareinoor, who has taken the Over 40s category by storm this season, says he is in the gym three times a day. This a routine which has helped him secure 11 victories this season – with six overall titles and three pro cards. These are with the PCA, IFBB Pro and NABBA.
He is due to compete as a PCA Pro at their inaugural Masters Pro during this Sunday's British Championships in Telford.
Zareinoor's face lights up when he talks about his first love – competitive bodybuilding. He has been competing since he was 20 years old, taking in competitions in Iran, Kuwait and Thailand. But has enjoyed most success during his 40s. This year alone stands testament to that, with last Sunday's [October 13] overall victory at the NABBA England a standout win.
Eventually, I want to qualify for the Masters Olympia
Asked how he has managed to avoid looking fatigued on stage after so many competitions in one season, he said: "Because this is my life. I love it. Competitions all the time, all week, all month. I'm ready for competition.
"This weekend [Sunday, October 20] I compete in the Masters Pro division at the PCA British Championships. And the following week [Saturday, October 26] I will competing in the IFBB Pro show, the Night of Champions in London.
"Then the following weekend (Sunday, November 3], I compete as a NABBA Pro at the Mr Universe competition at the NEC in Birmingham. Then the last competition this year is on November 17 in Milan, Italy, at the NPC European Masters. There I will try to win an IFBB Pro League card, which means I can try to qualify for the Masters Olympia. Then my season is finished."
His season might be finished but that is when the hard work begins for Zareinoor. He has set himself the goal of adding about 10 to 15kgs of lean tissue in order to step on the big stage either next year or the year after.
He said: "I must rest [from competition] for one year because I need to push my weight higher up. I need to add about 10 or 15 kilos. This is because I want to compete in the 212 category at the Masters Olympia. After one year, I'm ready for competition."
Despite just seven days between his NABBA England victory and the PCA British Championships, however, he has already gained 3kgs of lean bodyweight. In fact, he looks more muscular – and lean – than when he won two 2Bros shows back in March.
NADER ZAREINOOR'S SEASON SO FAR
Oct 13:NABBA England Over 45 – 1st and overall [NABBA Pro Card]
Sept 15: UKBFF British Finals Over 40 – 1st and overall [IFBB Pro card]
Sept 8: UKBFF South Coast Over 40 – 1st and overall
Sept 1: BPA English Grand Prix Over 40 – 1st and overall
Aug 4:IBFA A1 Classic Over 45 – 1st
July 17: BPA Impact Classic Over 40 – 1st and overall
May 26: PCA Universe Over 40 – 1st [PCA Pro Card]
May 25:PCA Universe qualifier Over 40 – 1st
May 5: BPA Masters AllStars Over 40 – 2nd
April 6:2Bros Ben Weider light-heavyweight – 1st
Mar 23: 2Bros Condition Coaches Kingdom Classic light-heavyweight – 1st
He said: "Every week I'm better than before. At the 2Bros I was about 87kg but now I'm about 92 or 92kg. I just eat eggs, chicken, fish, then when I'm near competition, vegetarian food."
Like all masters of their craft, however, he would not reveal his secrets. "Like everything in life, you don't reveal everything at once. You always have an extra piece hidden for all the people so they get surprised."
He was able to reveal that his heavily muscled, rugged physique is built with three trips to the gym per day – six days a week
Zareinoor hits the gym three times a day
He said: "In the morning I go to do cardio, then in the afternoon I train one small muscle, then I go back in the evening and train one big muscle. Six days with one day rest. After I compete, I have one day free and the I start preparing again after that with my diet."
Confidence is something that is not in short supply. Which comes as no surprise, given the titles and number of victories he has enjoyed this season.
Talking about the pro Mr Universe on November 3, Zareinoor said: "I'll go and do it, I'll take gold and bring it back home."
The body’s master regulator of water balance and its impact on bodybuilding competition
WHEN preparing for a bodybuilding competition one factor that is often discussed yet frequently misunderstood is water regulation.
Achieving that perfect, dry look on stage involves a careful balance of water inside and outside your muscle cells. While it is tempting to think that reducing water intake before the big day is the best way to shed excess weight, your body’s water regulation mechanisms may not agree.
How the body regulates water
The human body is a finely tuned machine designed to maintain water balance both inside (intracellular) and outside (extracellular) your cells. About 60 per cent of your total body weight is water and this is distributed roughly as two-thirds inside cells and one-third outside. The body uses hormones, mainly antidiuretic hormone (ADH) and aldosterone, to regulate this balance.
ADH, produced by the hypothalamus, responds to water levels in your blood. When water levels drop, ADH is released, signalling the kidneys to conserve water by reducing urine output. Conversely, when water intake is sufficient or excessive, ADH production is suppressed, leading to increased urination and water excretion.
Aldosterone, produced by the adrenal glands, helps regulate sodium and potassium levels, indirectly affecting water balance. When sodium levels rise, aldosterone helps the kidneys retain sodium while excreting potassium. Since water follows sodium, this process helps maintain the right water balance in the body’s cells.
The body adjusts water balance fairly quickly, responding within hours to changes in hydration levels. This rapid response ensures that fluid levels are kept relatively stable, avoiding severe dehydration or over-hydration.
The myth of water restriction before competition
Maintaining the balance of water between intracellular and extracellular spaces is crucial for performance and appearance. Intracellular water is the fluid inside muscle cells that gives them volume, while extracellular water exists outside the cells – including in spaces like the skin.
For bodybuilders, keeping as much water inside the muscle cells (intracellular) as possible is key for a fuller, more muscular appearance on stage. When too much water shifts to the extracellular space, it can accumulate beneath the skin, leading to a bloated or “soft” look – something every competitor dreads.
A common misconception in bodybuilding is that reducing water intake will lead to a drier, more defined appearance on stage. While this may seem logical, restricting water can actually backfire. When water intake is drastically reduced, the body compensates by holding on to the water it has. This is largely due to increased ADH [anti-diuretic hormone] production. This can lead to the exact opposite of what you want. And that is water being retained in the extracellular space, particularly under the skin. This causes a puffy appearance rather than the crisp, dry look competitors are after.
Optimal water intake on competition day
The key behind water regulation for a bodybuilding competition is not to drastically restrict it but to control it smartly. Many experts recommend maintaining steady hydration levels throughout the week leading up to the event, only slightly reducing water intake the night before. On the day of the competition, sipping water in moderation – around 500ml to one litre – is often recommended to stay hydrated without risking bloating. This strategy helps maintain intracellular water balance, while reducing the risk of extracellular water retention.
Consider this from Layne Norton, discussing water and sodium:
"Another aspect of a typical peak week that goes hand in hand with cutting water is cutting sodium, the results of which can be just as disastrous. The sodium balance in your body directly affects fluid dynamics and blood volume. What sodium depletion does is increase levels of aldosterone, a hormone whose job it is to cause the re-absorption and retention of water and sodium. "After two days of sodium depletion (standard in most peak-week protocols) aldosterone levels have doubled. Cut out sodium even earlier and, by day six, levels have more than tripled. "Elevations in aldosterone will cause increased waterretention as the kidney reabsorbs both sodium and water back into circulation. Deficiencies in dietary sodium also lead to a drop in blood pressure, pushing plasma water out of the vascular system. That means less water in blood vessels, making you appear full and vascular; and more in the surrounding space, making you appear soft. What's more, you're now reabsorbing more water back into circulation due to elevated aldosterone. Only, without sufficient pressure in the blood vessels, that reabsorbed water will also be heading into the subcutaneous layer, exactly where you don't want it. Instead of tricking your body, you've tricked yourself and it'll show onstage. This is a big reason why competitors who couldn't fill out the day of the show, no matter their carb consumption, often experience a weird epiphany after their post-contest cheat meal: They look 10 times better an hour after pigging out. "Most people think this means that they didn't carb up enough, but that simply isn't true; after all, they loaded carbs for two or three days! The cheat meal likely contained lots of sodium and they drank a lot of water with it. That combination finally allowed them to fill out properly. That's why they looked so much better! The carbs didn't fill out their muscles, the water and sodium did. In contrast, carbs consumed while cutting water will never fill you out properly. "My recommendations are to keep water and sodium intake the same. If you're used to drinking two gallons of water a day, continue drinking that amount up until an hour or two before the show – and that's just so you don't feel like you have to pee standing on stage. Similarly, if you're accustomed to eating three grams of sodium a day, continue doing so during peak week. "In fact, I've found that eating a meal relatively high in sodium, carbs and fat two hours before stepping onstage can drastically increase vascularity and fullness."
Layne Norton Peak Week: Water & Sodium
Key points on water regulation
The kidneys also must make adjustments in the event of ingestion of too much fluid. Diuresis, which is the production of urine in excess of normal levels, begins about 30 minutes after drinking a large quantity of fluid. Diuresis reaches a peak after about one hour and normal urine production is reestablished after about three hours.
Fat tissue has a lower percentage of water than lean tissue.
The body can absorb water as quickly as five minutes after drinking it.
Absorption peaks around 20 minutes. If you're dehydrated, it can take up to 45 minutes.
A 154-pound man has a little over 10.5 gallons (42 liters) of water in his body: 7 gallons (28 liters) inside the cells, 2.5 gallons (about 10.5 liters) in the space around the cells and slightly less than 1 gallon (3.5 liters, or about 8% of the total amount of water) in the blood.
Homeostasis requires that water intake and output be balanced. Most water intake comes through the digestive tract via liquids and food, but roughly 10 per cent of water available to the body is generated at the end of aerobic respiration during cellular metabolism. Urine produced by the kidneys accounts for the largest amount of water leaving the body. The kidneys can adjust the concentration of the urine to reflect the body’s water needs, conserving water if the body is dehydrated or making urine more dilute to expel excess water when necessary. ADH is a hormone that helps the body to retain water by increasing water reabsorption by the kidneys.
Women tend to have more fat than men so the percentage of body weight that is water in the average woman is lower (52 to 55%) than it is in the average man (60%).
How Much Water is Lost Normal Body Functioning?
Half a liter through respiration (average)
Half a liter through invisible perspiration (more if sweat is visible)
SAMSON DAUDA MR OLYMPIA: "This is a dream come true
From rugby player to best bodybuilder on the planet – the rise of Britain's finest
SAMSON DAUDA says being crowned Mr Olympia is a "dream come true" and has revealed competing in France two weeks ago gave him the perfect information to dial in his condition.
Dauda became only the second Briton since Dorian Yates to win the coveted Mr Olympia title, when dethroning Derek Lunsford in Las Vegas on Saturday night. He also beat 2022 champion Hadi Choopan and 2019 winner Brandon Curry.
Dauda said: "This is a dream come true. This is unreal. This has just been amazing. We knew we were trying to bring something special this year and we knew we could do it. And to have it come to play and happen like this, I couldn't ask for better.
"It feels crazy, it feels [like I'm] over the moon. It feels like all that work all year, putting through everything, to stand on that stage and say 'we did it, against all [the odds], we did it'. There is nothing better."
Dauda received criticism in some corners for his decision to compete at the France Pro just two weeks out from the Olympia. But his surprise move paid dividends because he was given feedback from judges which made him knuckle down even more.
He said: "We really pushed things down because we got the feedback from the judges in France. We knew we had to dig deeper because I knew exactly what they wanted to see. The last two weeks I was doing an hour and a half cardio every day.
"Are you trying to starve me to death?"
"My wife [Marlena Gustowska his coach] was cutting my food so fast I was like 'are you trying to starve me to death'? She really pushed me down and she really wanted to me to shock the world. I don't even know how that happened but she said, 'trust me, you don't lose muscle. You're going to suffer. Even though you're going to hate me for it, trust me, you're going to thank me for it at the end'. Now we know we can achieve this look, I know how far I have to push things."
Speaking to the many fans gathered in Las Vegas, Dauda added: "For all the support you guys [fans] have given me, all your messages, all your love, I want to say thank you so much for everything. It has meant the world to me. We have been through a lot this year and you all stuck by me and I'm truly thankful."
Samson Dauda: From Rugby Player to Mr Olympia
Dauda has taken the bodybuilding world by storm, rising from relative obscurity to become Mr Olympia. However, his path to success was not always rooted in bodybuilding. His journey began on the rugby field, playing first on the wing before moving to outside centre. This is where he built the foundation of his remarkable physique and developed the discipline that would later propel him to greatness on the bodybuilding stage.
During a previous interview, Dauda said: “I was playing rugby for the town I was living in at the time and the guys I was in the changing room with would say, ‘wow, you have a great physique. Have you ever thought about competing'? “I was like, ‘what are you talking about'?"
Dauda spoke to local gym owner Chris Jones – a former NABBA Pro and now NABBA judge. Then he saw the 2013 Mr Olympia contest, which was won by Phil Heath.
“I was just blown away by it. I was like oh my God,” said Dauda at the time. “It just kind of caught me at that point and I was like ‘OK, you know what? I want to do this'."
Jones continues to be a close friend to this day and wrote a glowing tribute on social media: "Well, how do I even begin to put into words just how proud I am right now about Samson Dauda becoming the very best bodybuilder on the planet and becoming the 19th man in history to win the Mr Olympia?
There was something very special about Samson
"Right from the very beginning, it was obvious there was something very special about Samson. He used to work with my wife in 2009 at Basildon Hospital. A simple conversation about going to the gym and Samson wanting to get “a bit bigger”, led to my wife giving Samson my phone number. A few days later, he called me and arranged to come and see me at the gym.
"He walked in weighing about 150 pounds and I gave him a training plan and a diet plan and off he went happy with what we'd discussed.
"Around six months later, he came back to see me – and had gained around 15 pounds of pure muscle. It was blatantly apparent that Samson had a great ability to grow muscle even back then.
ON THE RIGHT PATH: Samson Dauda and close friend and early mentor Chris Jones (left)
"Fast forward a few years and we had so many adventures and experiences together. And with the persuasion of his wife Marlena, he agreed to do his first bodybuilding show. All the years of competing, going to regional qualifiers, British championships together and trying to make a mark. It was clear that Samson was destined for greatness.
"Through all the success, Samson is still the same humble, down-to-earth guy that he has always been and has always remained true and loyal to his friends.
"I will close this by saying that I am truly humbled and privileged to say that my mate Samson Dauda is now THE best bodybuilder on the planet. A nd he still comes down our gym [Evolve Fitness in Essex] to chat with us lads and eat and train. Well done Samson and Marlena."
Despite several accounts profiling his competition history, Dauda actually competed with at the IBFA Hampshire in 2013, winning his class and the overall.
“It just felt so natural to be on there, you know,” said Dauda. “One of the promoters came to me and said, ‘I think you can win this class [the overall]’. I was like ‘are you out of your mind’?”
Fast forward 11 years and Dauda is the best bodybuilder on the planet. Mr Olympia.
Early Struggles and Breakthroughs
Dauda’s entry into the competitive bodybuilding scene was not easy. He faced many of the challenges that come with starting a new sport – learning how to pose, understanding nutrition and perfecting his stage presence. His initial competitions were met with mixed results. But Dauda persisted, knowing that he had the potential to rise to the top.
It was not until he started learning the intricacies of professional bodybuilding that Dauda’s career began to take off. His physique, known for its symmetry, size and definition, started to catch the attention of judges and fans alike.
In 2021, Dauda had his breakthrough year, placing highly in several major competitions, including the Arnold Classic and IFBB Pro League shows. His combination of mass, aesthetics and an impressive posing routine set him apart from the competition.
The Road to Mr Olympia
By 2022, Dauda had solidified himself as a legitimate contender for the Mr. Olympia title. His transformation from a rugby player to a world-class bodybuilder is a testament to his work ethic and determination. His Nigerian heritage, combined with his British upbringing, gave him a unique identity and perspective in the sport.
Dauda’s rise to prominence is an inspirational story of resilience, discipline and ambition. And now he and wife Marlena know what he needs to do to dial in that Mr Olympia condition. So the question now is: Just how many can he win?
Dauda might well be known as the Nigerian Lion but right now there is no doubt he is Britain's best.
Samson Dauda’s competition history
Year
Federation
Contest
Class
Place
2024
IFBB Pro League
Olympia
Open
1
2023
IFBB Pro League
Olympia
Open
3
2022
IFBB Pro League
Olympia
Open
6
2022
IFBB Pro League
Boston Pro
Open
4
2022
IFBB Pro League
Arnold Classic USA Pro
Open
4
2021
IFBB Pro League
Romania Muscle Fest Pro
Open
2
2021
IFBB Pro League
KO Egypt Pro
Open
1
2021
IFBB Pro League
KO Egypt Pro
Open
3
2021
IFBB Pro League
Yamamoto Cup Pro
Open
3
2021
IFBB Pro League
Arnold Classic UK Pro
Open
2
2020
IFBB Pro League
Europa Pro
Open
6
2020
IFBB Pro League
Europa Pro
Open
5
2020
IFBB Pro League
Monsterzym Pro
Open
2
2019
IFBB Pro League
Portugal Pro
Open
5
2019
IFBB Pro League
Vancouver Pro
Open
8
2019
IFBB Pro League
Chicago Pro
Open
7
2019
IFBB Pro League
British Grand Prix
Open
2
2018
IFBB Pro League
Romania Muscle Fest Pro
Open
11
2018
IFBB Pro League
George Farah Classic Italy
Open
9
2018
IFBB Pro League
EVLS Prague Showdown
Open
5
2017
IFBB (Amateur)
Diamond Cup Rome
Overall
1
2017
IFBB (Amateur)
Diamond Cup Rome
Over 90kgs
1
2017
UKBFF (Amateur)
British Championships
Over 100kgs
2
2017
IFBB (Amateur)
Arnold Classic Europe
Over 100kgs
5
2015
IFBB (Amateur)
Amateur Olympia UK
Over 100kgs
8
2014
UKBFF (Amateur)
South Coast
Junior Heavyweight
1
2013
IBFA (Amateur)
Hampshire
Overall
1
2013
IBFA (Amateur)
Hampshire
Class 1
1
2 responses to “SAMSON DAUDA MR OLYMPIA: "This is a dream come true”
Steve Howarth
Cracking article, reading as I win the O55 at the IBFA British 🤣
Chance for me yet?
Optimism grows that Briton can be crowned new Mr Olympia
SAMSON DAUDA had his time in the centre of the best bodybuilders on the planet as optimism grows he can be crowned the new Mr Olympia.
Dauda spent time in the centre of defending champion Derek Lunsford and 2022 winners Hadi Choopan in the first callout on Friday, replicating the top three from 2023. Lunsford started in the middle, but Dauda shifted in for another round of poses. Choopan ended the pre-judging round in the centre.
They were joined in the first call out by Rafael Brandao, Martin Fitzwater, Hunter Labrada and Chinedu Obiekea (Andrew Jacked).
Dauda looked big and brought a strong look. Some observers commented how Choopan was not in as crisp condition as previous years. Pictures, however, appear to tell a different story. Choopan’s mid-section in particular was the best conditioned of the three. And he looked razor sharp – something which may push Dauda into second place.
Comments on social media were split, however. Some believed Dauda was looking soft in certain poses, while others championed the dry look brought by Choopan.
One thing appeared certain, however. And that was the fact Lunsford did not appear to be anywhere near the best of the top three, which could see him lose his Mr Olympia title.
He said: “Year after year, time after time, I keep improving faster than anybody else on this stage. So I’m going to shock you guys again. You saw me two weeks ago in France – well you’re going to see something special tomorrow as well.”
The Mr Olympia finals takes place at 7pm Las Vegas time, which is 3am in the UK.
Honorary Life President Jim Charles says historic federation is on the way back – but tells his young reps to 'calm down' because 'it's not all about money'
NABBA'S Honorary Life President Jim Charles has defended his federation saying it is going nowhere – much like the Royal family.
In an exclusive interview with frontdouble.com, Charles – who has been with NABBA for 66 years – believes amateur bodybuilding has become 'all about money'. And ahead of the 75th Anniversary of the Mr Universe on November 3, he has revealed how he has extended an invitation to Arnold Schwarzenegger – saying how the bodybuilding icon and actor still owes him 7 shillings and 6 pence.
This Sunday, October 13, marks the final qualifier for the Mr Universe, with the NABBA England taking place at Brierley Hill in Dudley. Charles described entries as 'going crazy' and believes this will translate to the big one at the Birmingham NEC on November 3.
Established in 1948, the NABBA Universe was the first major international bodybuilding competition, setting the stage for what would become the modern era of the sport. Over the decades, it has been synonymous with excellence, attracting the world’s top physiques and producing legends that would inspire generations of bodybuilders.
LEGENDS: Arnold and Bill Pearl at the 1967 Mr Universe
The inaugural NABBA Universe competition, held in London, marked the beginning of a tradition that would elevate bodybuilding to new heights. The early years of the competition saw the emergence of iconic figures such as Steve Reeves, Reg Park and Arnold Schwarzenegger. Schwarzenegger’s victories in the late 1960s and early 1970s not only cemented his status as a bodybuilding legend, but also brought unprecedented attention to the sport.
For many, winning the NABBA Universe title was seen as the pinnacle of a bodybuilder’s career. The event was a proving ground for the best of the best, showcasing physiques that combined mass, symmetry and aesthetics in a way that defined the golden era of bodybuilding.
But many would argue that NABBA's influence and prestige have waned in recent years. The emergence of other bodybuilding federations has fragmented the sport, offering athletes more choices and opportunities. This has not just affected the federation's flagship competition, but NABBA as a whole.
The resurrection of the pro division at the NABBA Universe this year may give the federation some cause for optimism. Many reps were keen to stress earlier in the season that they "must make NABBA relevant again". But when asked to provide results from their shows, some reps said they were "too busy" to do so. It is akin to shooting themselves in the very foot that has just taken one step forward.
Asked where he sees NABBA's future within an increasingly tough market, Charles (above) said: "Basically, NABBA, how can I put it? It’s a bit like the Royal family. It’s there and it’s not going to go away.
"All these people who have bright ideas – in fact quite a lot of them are cancelling their shows. With the PCA, their attitude was to do it [the federation] as a limited company. Whereas we’re an amateur organisation and happy with that and it's what we want to be.
"Look what happens in football. I’m a real football fanatic. This blasted money is coming into it to such an extent, it’s ridiculous. I support Wolves and I've supported them ever since the 1950s when we were absolutely incredible. All we can do now is build a great team and along comes one of the premier sides and buys this player, then somebody buys that player and this player and that player. Until in the end, we’ve lost all our best players. It’s all about money."
Challenged on the slim chance of amateur bodybuilding becoming so extreme in that financial sense, Charles said: "We’re offering expenses now [as prizes], so we’re modernising. Otherwise if we don't do anything... It’s a case of going forward.
"And we've got some young new councillors [area representatives], who are full of great ideas. So we’re trying to combine it. Even I followed the one councillor and I’m going around the gyms with a huge poster, having pictures taken with the guys who run the gyms [in order to promote shows]. And that was because of that new rep we had from Southport, Tim Rosiek (below right).
"He’s all excitable. I said to him, 'Don’t worry, I’m copying you'. When I go, I take a bigger poster. He was taking the A4 poster that he’s handing out at all the gyms. Well, I take the A4 poster, but I also had a really big poster done, so that when the organiser or the guy at the gym holds it, it could be clearly seen [in photographs].
"I’m doing some of the things that these young people want us [NABBA] to do, but I’m trying to calm them down that it ain’t all about money.
"I mean, I had 150 competitors [at the NABBA England] in 2019 and I was frightened to death. I was thinking, 'where am I going to stack them all'? It was more than we had at the Britain. So we were going in the right direction then and then Covid came along [the Government's response was to implement a national lockdown]. And that really gave us a bending. But we're on the way back."
Some critics would argue that this is not the case and that the federation's lack of a serious social media presence is a marketing disaster. One example is rival federation the PCA, who churn out results of their shows in real time on competition days. They also heavily promote shows on social media, the number of sponsors they have and pay for professional athletes to fly to their World Championships.
But Charles said: "We've got a social media [presence] now. We're doing all that. Tim Rosiek's very excited about taking everything on. So as far as I'm concerned we're going that way."
How will the 75th Anniversary of the NABBA Universe differ?
When asked how this 75th Anniversary of the Universe would be different from previous editions, Charles said: "We've got all the countries coming. It’s been non-stop. It’s going crazy. I've got it at the NEC, which is one of the major vendors in the country. We’re in a situation where all the countries can register at the NEC. And it's also very convenient to come by train and plane. I’m hoping that’s a good move.
"But we’re also involved with Fit X and their exhibition. They are holding their British Finals on the Saturday. And if any of the competitors are really good enough, we’ll invite them to have a go in the Universe. It’s going crazy.
"I’ve also dropped a line to Arnold because he’s been there that many times. And I asked him if he could come [to the NABBA Universe] and take a bow because, without the Universe, he wouldn’t be where he is today. I haven’t asked him to reply or anything, I just wanted him to come. I don’t want to use him in any form or advertise him. My friendship’s too important for that.
"I don’t want to use him as a pawn to sell tickets. I’ve been friendly with him since we met when he was 20 years of age. I still tease him that I took him over to the cafe and ordered him baked beans on toast and a black coffee, which cost me seven and six. No – he hasn't paid me back. Every time we have an interview they say to him, 'Jim Charles has said that you still owe him seven and six'. He said, 'Yeah, tell him I’ll be back'."
Charles also spoke of how he tries to keep a tight reign on those working on the shows in which he is directly in charge. He was keen to stress that Master of Ceremonies Nigel Gordon-Rae will be told exactly what he has to do, after he received criticism for telling some competitors at the NABBA South East show in May that "obviously you have won because you are the only competitor in the class".
"I don't see the point in saying that," said Charles. "They'd have known they were the only ones when they were on stage. At the Universe, even though he has sent me an A4 of all his bright ideas, I will be telling him exactly what he's got to do. He's being paid and the rest of us are doing it because we want to, not about payment. Nigel is a good compare and is a nice guy but sometimes he gets a bit excited.
"Sometimes you give a bit of leeway to some people and they go crazy. I mean, I'm the Honorary Life President – which I've got to die to lose. I'm the chairman, I'm the show manager and I'm the general lackey. People in my gym said, 'you're cleaning the lavatory' and I said, 'yeah? It doesn't clean itself'. If the lavatory is blocked, I unblock it.
"Whoever you are dealing with, it's about trying to get their feet to stay on the ground. A lot of them [NABBA officials] are excited about putting their blazer on and being self important. With this Universe, which is going to be a really hard day, I can tell you now that the new reps and all the other reps will be working hard – otherwise they'll get a real bollocking. I won't be pulling any punches.
"We've got to kick off at 9am because we've got to get all of those categories in by 6pm. At 6pm they [the NEC] pull the plug out [stop the electric]. That's the sort of ruling at the NEC. So I have to condense 23 categories into that time. There will no interval, either. So if they [reps/judges] want something to eat and drink, Val [wife and NABBA secretary] will have to arrange someone to bring it to them. Because they won't be stopping and yakking for 40 minutes and coming back late.
"I'm going to be very popular on the day. But I've got a job to do and it's got to be done. And I'm hoping we will have a terrific show."
NABBA has what many federations do not; a strong and rich history and tradition. But is that enough in modern-day bodybuilding? Only time will tell.
Charles, 85, said: "Since Covid we have been gradually building up and all of a sudden it's gone mad. So yes we are going in the right direction. It's like I told the rest of them [NABBA officials], have a bit of patience."
Britain's Samson taunts rivals with impromptu pose down as he says: "That's why I deserve to be Mr Olympia
SAMSON DAUDA has promised judges and fans they will see “something special” at the Mr Olympia this weekend.
Dauda also stripped to the waist when asked why he thought he deserved to win the Sandow trophy, inviting his rivals to join him if they thought they too were deserving. No one – including defending champion Derek Lunsford – moved from their seat.
At the Olympia press conference, Dauda also spoke highly of friend Nick Walker, who withdrew for a second year running.
Asked what improvements he has been able to make this year, Dauda said: “Year after year, time after time, I keep improving faster than anybody else on this stage.
“So I’m going to shock you guys again. You saw me two weeks ago in France – well you’re going to see something special tomorrow as well.”
Why do you deserve to be Mr Olympia?
When asked why he thought he deserved to be Mr Olympia, the Briton said: “We’ve sat here and heard everybody speak, you know, ‘I’m going to weigh this and I’m going to do that’. So I just want to say this: I’ve never been a man for talking, it just doesn’t work for me. I’ve always been a man of actions. So I stand here and say, ‘if any man is deserving of that [nods to the Sandow trophy positioned in front of the athletes], step up front with me right now.”
Dauda then removed his jacket and T-shirt and hit a few imposing poses in front of his rivals. Once he had finished, he took the microphone and said: “That’s why I deserve to be Mr Olympia.”
Dauda was also quizzed about his condition, something critics believe he has struggled with in previous years. He said: “Well, for one thing, you see my face right? Does this look like a face that hasn’t suffered during this prep?”
Dauda was also asked whether he was disappointed he was unable to compete against Walker, who withdrew citing a hamstring injury.
WATCH the Olympia press conference in full
Dauda said: “First of all I want to wish Nick all the best with his recovery and whatever he is going through.
“Nick and I have been friends for a long time. I was disappointed he wasn’t here last year and I was excited about going on stage with him this year. But unfortunately things have happened the way they have. So I am disappointed that he isn’t here this year. But I know he will be back on stage in no time.”
'I made videos saying goodbye to my dad and daughter...'
How a routine scale and polish caused heart failure and almost killed bodybuilder Neil Andrews
HOLDING his mobile phone in front of him, Neil Andrews fought back the tears as he tentatively pressed record.
He was making a video for his then 12-year-old daughter to tell her he was in heart failure due to endocarditis and that it was unlikely he would survive emergency surgery.
The reason she never got to watch it is one of the most incredible stories you are likely to hear.
Fast forward two years and this month Andrews will be trying to win the PCA British Championships. He will be shredded to the bone and in perhaps the best physical shape of his life.
It is a turnaround like no other. but his journey continues to be paved with danger.
Any cuts to my body will bleed and bleed
When Andrews cut his forearm while shaving body hair for a competition this year, the nick caused by the blade did not stop bleeding for a week. But that is what happens when you need to take 15mg of the blood-thinning drug Warfarin every day, to ensure the £14,000 mechanical heart valve that is keeping you alive does not fail due to clots forming.
All this and more because two years previous he had made a visit to the dentist for a routine scale and polish.
The story in between those two dates from March 2022 to September 2024 has been well documented but remains astonishing.
It includes having a wire stitched into the lining of his heart pulled down through his body and out of his abdomen. "It felt like I was being gutted like a fish," said Andrews. "I was screaming in pain."
And it included being told by a doctor that his heart valve had been eaten away by oral bacteria that had entered his blood stream from his gum and that he had already defied logic by still being alive.
"A few weeks after I came out of hospital, the dentist rang me," explains Andrews. "They said, 'Hi Neil, we heard about what happened to you. You have another dentist appointment next week, are you able to make it'?
There was no case to answer
"I explored my options about suing them but it seems there was no case to answer."
Within hours of that dental appointment, bacteria had already gushed into Andrews' bloodstream via a cut in his gum and was on its way to causing heart failure.
No case to answer.
He was forced to spend most of his three months in hospital alone because of rules by the Government surrounding the inflated risk of Covid, which has a survival rate of 99.97 per cent. He was all alone in his hospital bed when being told to "get your affairs in order".
No case to answer.
After being referred to hospital by his GP following bouts of shivering and breathlessness, Andrews was initially sent home with paracetamol. This after having several scans and three attempts at a lumbar puncture that showed nothing untoward, let alone any indication of heart failure.
He said: "It takes me about 15 minutes to get home from the hospital. As soon as I got in I received a phone call from them. They said, 'you need to come back right away, we have found bacteria in your blood'.
At this stage there was still uncertainty from the doctors about what the specific issue was and still no indication of heart failure. "They did an echocardiogram [a medical imaging technique using ultrasound to create a picture of the heart]. And found vegetation the size of your thumb growing on my heart valve.
"By this point I was in ITU [Intensive Therapy Unit] being pumped with fentanyl and morphine."
Get your affairs in order, you may not survive surgery
He continued: "That evening, I had seven doctors at the end of my bed. One of them said: "Look, we do not know how you are alive. You've been in acute heart failure for two weeks. Probably because you are a bodybuilder, you are more fit and stronger than most. But you need urgent surgery to fit a mechanical heart valve as yours has been eaten away. We need to do something in the next eight hours or you're not going to be here. My advice is to get your affairs in order now.
"I broke down several times. All the way down to surgery the next morning I just kept thinking, 'well, this is it then'. I had no idea whether I going to wake up."
Andrews had his sternum sawed through and his chest cracked wide open in order for the surgery on his heart to begin.
"They collapsed both of my lungs and had to push them out of the way. Then they filled my heart with potassium and stopped it from beating. Then I was put on a bypass machine."
LIFE SAVERS: Andrews with his surgeon Mr Ziadi (centre) and one of the nurses at Morriston Hospital
Surgery to clear the valve and fit a mechanical one took six hours. He was put into an induced coma in which he stayed for roughly two days.
"When I came round the first thing I thought was – 'Oh my God, I'm alive'.
Cue another outpouring of sheer emotion. Tears cascading down his cheeks and on to his heavily bruised and swollen chest, his body peppered with wires and tubes.
I was suffering from anxiety and having hallucinations
At this stage, the light of recovery seemed so dim at the end of the tunnel it was almost non-existent. "I couldn't sleep because I couldn't lie in the hospital bed," he says. "I had to sit in the chair next to the bed and was so sleep deprived I ended up hallucinating.
"At one point I could see my father offering me a cup of tea. And there I was reaching out to take it and of course no one was there. I was having bad anxiety because there was just so much going on that I wasn't used to."
Andrews had a PICC [peripherally inserted central catheter] in his bicep. This connected to his heart in order to administer antibiotics. These were given every four hours for three months.
He was a shell of his former self. Twenty kilograms of weight had fallen off his 5ft 11in frame. He could barely walk a few feet without needing oxygen.
Three days after surgery he was wheeled down to the hospital's main entrance to a coffee shop. Here, he finally embraced his father. Andrews says: "I was crying my eyes out again. I can't remember how many times I did that.
"It was here when I was told that, when they put the tube down my throat during surgery, I aspirated everywhere. This means water came spilling out. I had two litres of water in my lungs. Normally when that happens the patient does not survive."
How Andrews defied the odds remains a mystery. But his outlook on life now has changed.
I thought I'd never return to bodybuilding after heart failure
"At one point I did think that was it for bodybuilding," he says. "And certainly no more anabolic steroid use. But eventually you realise you do want to get back into it. Although I never use much anabolic steroids any more, not that I ever did.
"I only use 200mg of testosterone cypionate – and it is pharmaceutical grade. I will never use any UGL [underground labs] because it is not sterile. You do not know how or where it is made. And for me, I cannot take that risk of having another bacterial infection.
"When I got out of hospital I was told no upper body training for three months. I wasn't even allowed to carry the shopping or drive a car. I was back in the gym when I could, though, just to do hamstrings and quads. When I began upper training, I could not even lift 2.5kg for a side lateral raise."
Considering his story, it is amazing how, even at 44 years old, Andrews became overall champion at the 2Bros RL Coaching Cup. And he did it with one of the most conditioned physiques they had seen in a long time.
"I know exactly how to peak my body," says Andrews. "Next I will be doing the PCA Staffordshire on October 13, then the PCA British Finals on the 20th. I have never won a British title and that is the one I want. My son is due to born about a week later."
How fitting would it be if that healthy and thriving baby boy came into the world, opened his eyes and looked up at his dad as a British champion...
... and one hell of a fighter.
*Neil Andrews is sponsored by Strom and the original interview he did with Rick Foster can be listened to by clicking here.
Overall champions invited to join the original IFBB federation after winning pro cards at the BPA British Championships
By John Plummer
SEVEN superb physique athletes earned the right to apply for IFBB Pro Cards at the BPA British Championships on Sunday, September 29.
The event, hosted at The Athena in Leicester, was the first part of a terrific end-of-season double being staged by the BPA.
The Dr Vic Supershow and IFBB Pro Night of Champions UK will take place on October 25 and 26 at the Thistle Hotel at Heathrow. There is £20,000 up for grabs at the Supershow – which is open to all amateurs – and registration to enter remains open right up until that weekend. The pro show has $37,500 at stake [about £32,000], so make a date for what will be the richest prize in British bodybuilding this year.
If the quality of physiques surpasses what was on display at the BPA British Championships it will be quite a weekend.
This was only the second ever BPA British Championships and once again there were top-class trophies, including flowers and tiaras for the female champions and a beautiful stage to show the physiques’ in their best lights.
IMPRESSIVE: Tomas Jakab with the open bodybuilding overall trophy
MALE CLASSES
The standard of the Masters classes continues to soar. The consistently excellent Anthony Larson finished first of seven in the Over 50s. His victory was a fitting tribute to one of his biggest supporters, his mum, who died just a few days before this competition. Writing on instagram he said: "Overwhelmed with emotion but so grateful I share this journey with my girls. We did it girls and made mum/granny proud."
In the Over 60s, Richard Deeping beat three other men – and quite how he looks so youthful, muscular and balanced is a mystery.
Tomas Jakab’s impressive physique took the up-to-90kg division and the open bodybuilding overall. His fantastic legs and extra thickness set him apart.
Phil Caine’s nice shape got the verdict over a shredded Andy Batty in the 80kg class, while an emotional Jamie Stormont stormed to victory in a terrific 70kg showdown. Jamie brought friends and family on stage and announced his retirement immediately after being named champion. Dariusz Nawara – all 108kg of him – took the super-heavyweight title.
THAT'S FOR YOU, MUM: Anth Larson, with his wife and daughter, dedicated his victory to his late mum
Dean St Mart was a worthy classic champion. He scored highly on aesthetics and also showed superior development.
Steve Beer performed strongly, finishing third in the Masters Over 50s bodybuilding, then winning the Masters Classic bodybuilding. Steve’s conditioning stood out – and he remains one of the sport's finest posers.
Disability champion Kevin Cosgrove kicked off the show by displaying a well balanced physique, crafted despite heart failure. Joseph Benton took the intermediates.
The unstoppable Reza Bahrani was once again the men’s physique king. Reza has everything a champion needs – a lean, muscular and balanced physique, amazing abs, good looks and stage presence. That’s a tough combination to beat. Dylan Cahill had a good go, pushing him hard in their height class. Dylan has all the tools required too — he has put on some timber since his last performance while retaining his youthful and well-groomed good looks. And he had the consolation of landing the junior British title.
PIZZAZZ: Shiraz Mirza was one of the stars of the show
The day’s other men’s physique star was Shiraz Mirza, He overcame a shoulder injury to make it on stage at the age of 49 to win the Over 40s Men's Physique and his height class. He also had perhaps the day’s sharpest abs. All delivered with his trademark transitions. Philip Earley showed terrific conditioning to win the Over 50s Men's Physique.
FEMALE CLASSES
It is hard to believe this was Sarah Page’s third show ever – she already looks like an accomplished champion.
Sarah, from Peterborough, has forged quite a reputation as a cosplayer dressed as the late American wrestler Chyna. She has 87,000 followers on Instagram and performs as her alter ego at events. But she is rapidly forging a name in her own right in the bodybuilding world. She won the BPA Impact Classic in her first ever show and followed that up with another victory here, not only in women’s physique but also in the overall female category, in which she lined up against the bodyfitness and wellness winners.
FINE CHYNA: Sarah Page has enjoyed a stunning debut season
Tanya Lennan continued her amazing year by winning the overall bikini title. Tanya has the kind of proportions that separate champions from the rest. Her combination of genetics and hard training make her a formidable opponent. Nobody was able to get by her here.
Celeste Agrigno secured the overall Masters Bikini title by displaying fantastic shape, capped by good glutes and presentation.
MASTERFUL: Celeste Agrigno with her Masters Bikini overall trophy and IFBB Pro Card
The well-conditioned Kerry Meadwell lifted the Masters Bikini Over 40s crown. Hatty McCafferty, who won the Over 50s, was another of the day’s stars. Hatty finished second in the open class and was unstoppable in the inspiring Over-50s line-up. She looks so youthful.
Lauren Baker, who has done a great job filling out her frame, won Bodyfitness. Kamsha McClarty underlined her potential as a rising star by winning wellness.
Bodybuilding shows its nasty side as people laugh at pro cards being offered for a federation founded by Joe and Ben Weider
COMMENT from the Editor
ONE aspect of competitive bodybuilding that always strikes me is the mutual respect competitors have for one another.
It makes bodybuilding stand alone from other sports. It flies in the face of what many perceive as the 'stereotypical' meat-head bodybuilder.
Sadly, however, one aspect of bodybuilding has become abundantly clear over the past 48 hours; an undercurrent of nastiness remains.
On Sunday, the British Physique Alliance awarded seven IFBB Pro cards to overall champions of different categories. The BPA did this following an agreement that was put in place between their federation and IFBB Pro president Rafael Santonja.
It is a similar agreement with which the UKBFF have been awarding IFBB Pro cards for years.
Only this time, there was uproar.
People were claiming that two pro cards being offered under the banner of 'IFBB' was confusing. This, despite the fact the same has been going on for the past seven years.
And this from the same people who purport to "loving this shit" whenever they refer to bodybuilding. I would suggest that if someone loved their sport so much, they would consume as much information as they could lay their hands on. Information, let's not forget, that has been in the public domain for seven years.
Still, let's go through it once more; a brief history for those who remain confused. We have reported this before, republishing an excellent piece from the website Evolution of Bodybuilding. In fact, we linked to this story in our preview of the BPA British Finals, which we published on Saturday evening.
'IFBB Pro' – as it is now called – is the original IFBB federation founded by Joe and Ben Weider in 1946. This is the federation that was, until recently, called IFBB Elite Pro.
The IFBB Pro League, on the other hand, was born in 2005. This is the 'federation' that still has rights to the Olympia.
Ben Weider empowered Jim Manion to run the Pro League under the banner of the IFBB. When Ben Weider retired, he handed over the overall IFBB presidency to Rafael Santonja (above).
In 2017, however, Manion informed Santonja that the NPC and the Pro League were leaving the IFBB and starting their own organisation. But Manion decided to keep the name 'IFBB', despite having no affiliation with that federation. If this is where the confusion reigns, then point the finger at Manion and no one else, for it is he who insists on using the IFBB name.
In response, Dr Santonja created a new pro division for the IFBB called the IFBB Elite Pro. This was, however, recently rebranded to the IFBB Pro.
Manion went on to expand the NPC and continued to run the IFBB Professional League. This includes the Mr Olympia and other pro events.
To reiterate, as it stands there is a federation called 'IFBB Pro' – the original IFBB created by Joe and Ben Weider.
FATHERS OF FITNESS: Ben Weider (left) and Joe Weider
Then there is what is still called – rightly or wrongly – the IFBB Pro League. One would imagine that, sooner or later, the Manions will rename this the 'NPC Pro League' or such like.
As mentioned, Manion's IFBB Pro League offers access to a number of pro shows and includes the biggest one of them all, the Mr Olympia.
Santonja's IFBB Pro remains the original bodybuilding federation set up by the Weider brothers and offers competitions such as the following:
IFBB Pro Arnold Classic, the IFBB Pro Night of Champions, IFBB Pro Mr Universe and the IFBB Pro World Championships.
This seems fairly clear. But still the vitriol on social media over the past few days has been baffling.
"Just to clarify, this [being an IFBB Pro after winning an IFBB Pro card] is not the same as being an IFBB Pro," cried one.
Read that again; 'being an IFBB Pro is not the same as being an IFBB Pro'...
"They [IFBB Pro cards] are pretend pro cards," bleated another, peppering this well-researched reply with as many crying-with-laughter emojis as they could. "They can’t get the Olympia therefore not real Pros."
What incredible logic. 'If you cannot try to qualify for the Olympia, you are not a real professional'.
Does this count for those other federations who offer pro status? NABBA, PCA, FitX, GBO?
Many bodybuilding purists would argue that being a pro with the federation started by Joe and Ben Weider – men who effectively created bodybuilding as a sport – is worth an order of magnitude more than those four mentioned above.
Not so, according to another, who claimed that competing as a professional with the federation started by the Weider brothers was "just the same as being a pro with the PCA or GBO".
When challenged on this point, this person then claimed they did not know where they were trying to devalue people's achievements. They signed off with one of those crying-with-laughter emojis. And in an instant, it was clear this was a deliberate attempt to belittle fellow bodybuilders. In a nutshell they were saying, 'you know what, you are really not as good as you think you are". Classy.
And as soon as that emoji dropped, this publication knew that its time was better spent doing anything else on the planet rather than engage further.
And even more tried to denigrate the IFBB Pro by labelling their pro cards as 'pretend', littering replies with those belittling crying-with-laughter emojis. This is a direct attempt to devalue the achievement. If everyone is entitled to their opinion, then those people, if they have competed before, should know better.
This week, frontdouble.com has also been accused of spreading "false advertising".
One person suggested we were "giving out false advertisement to con people to compete at this show [BPA British Finals] and leave athletes very disappointed when they soon realise they can’t compete at a Olympia qualifier!!!"
Is it a fact that they are disappointed? Or is this you projecting what your own feelings might be? Maybe they realise the tiny chance anyone has of actually qualifying for an Olympia. Maybe, just maybe, they knew the history of the sport they love and wanted to gain pro status with the federation founded by Joe and Ben Weider.
The accusation is also highly defamatory. The story regarding the BPA was published late on Saturday – three days after registration for their British Finals had closed. How we could possibly 'con' people from this point is beyond me. And that is not to mention the fact that we would never do such an absurd thing.
IFBB Pro card for a federation called IFBB Pro, not IFBB Pro League
We were quite explicit in our description of the pro card being offered too: tt was an IFBB Pro card. You know, to compete in the federation which is called 'IFBB Pro'.
We did not say there was a route into the IFBB Pro League. Nor did we say this particular card was a route to the Olympia. We did not mention the NPC's 'IFBB' Pro League because, if you know anything about the history of bodybuilding, you will already know that it is a separate federation. In fact, it is not a federation at all. It is a business. But that's another story. And is explained in the piece we linked to. As we now know how easily people are confused, you can read that story by clicking here.
We also explained how the IFBB Pro recently removed the word 'Elite' from its name.
As I mentioned at the beginning of this opinion piece, bodybuilding stands apart from other sports because of the widespread respect and camaraderie shown between rivals.
It is a shame that so many have shown this week that they all too keen to belittle, ridicule and laugh at those who they feel are beneath them. That's right, bodybuilders laughed at the achievements of their fellow bodybuilders. All because of the name IFBB.
What would Joe or Ben Weider think if you told them the pro card they were offering was 'pretend' or was 'not the same as being an IFBB Pro'?
Let's not 'pretend'. Those people do not share the true spirit of bodybuilding.
Federation on the way up with two more events on the calendar for next season
UP TO five competitors will be offered the chance to become IFBB Pros at Sunday's BPA British Finals – with the federation growing even stronger next year.
President Helen O'Reilly has an agreement in place with IFBB President Rafael Santonja and will be awarding overall winners the chance to apply for an IFBB Pro card. The BPA British Finals takes place at the Athena Theatre in Leicester on Sunday, September 29.
BPA British Finalists are going for gold
O'Reilly has been working behind the scenes to grow the British Physique Alliance, which only launched last season. There are two more shows expected to be added to the calendar next season, with one in the North West and one in Glasgow. And she believes a key part of growing the federation is listening to competitors' requests.
O'Reilly said: "It's very hard to top last year's inaugural BPA British. But we have promised to listen to what competitors want. They have asked to be able to crossover into different categories. We have relaxed this to allow them to step into categories they want to see if they fit into them.
"We had previously separated Masters into 35-39, 40-49 and 50 plus. But some of the over 50s have asked to stand with over 40s. Another example is Classic Physique trying Mens Physique.
"We also have an arrangement with IFBB Pro to invite overall champions to apply for a Pro Card.
"This year we have seen an upturn in Northern Ireland and Scottish competitors coming to the British. And we are hoping to announce at least two more qualifiers next season. This will push more toward the British."
"We also have a few sponsors at the BPA British, including Macro Based Diet, Bodyfitness Limited and Godzilla Gear. We have Shuttershots giving free gym photoshoots to all the champions. Beyond Temptation have a stand and are giving away their tasty treats to champions. One Percent Perfumes will also have a stand and are going to be at the Rising Stars and Masters Allstars next season.
O'Reilly, who is also promoting the BPA Supershow on October 26 and the IFBB Pro show Night of Champions the same day, also revealed what work has been going on behind the scenes.
She said: "We are reaching out to new sponsors and promoters, training and adding new judges and officials. We are answering many questions from potential new competitors and it looks very promising for the new season.
"We're looking at many ways to keep improving with regards to admin, social media and automated systems. The BPA are also visiting other shows and seeing if we can learn anything. And we are constantly trying to improve while still being good value for money with trophies, prizes and staging.
"Sponsorship is not easy to come by, however, especially as a start up. We can only try to continue to put the competitors first, gain good feedback and hope that word of mouth brings more competitors and sponsorship. We are absolutely delighted with the competitors feedback as we feel it's genuine and unsolicited."
If you are competing the BPA or have done in the past, please comment below to share your experience.
Police under investigation after death of bodybuilder Craig Clegg
Probe into how 'concern for safety' led to him dying
THE Independent Office for Police Conduct (IOPC) has launched an investigation into how a concern for safety call led to the death of bodybuilder Craig Clegg.
Clegg was a NABBA stalwart and won the Over 45s category at the federation's North West competition last year. He was a regular qualifier for the Mr Universe competition and won a number of titles during his career.
Merseyside Police were called to Lydiate, Liverpool at about 10.45pm on Monday, September 16 following a 'concern for safety' request. It is understood this call for concern was for Craig's safety.
Craig was, however, later taken from the scene to hospital, where he was pronounced dead.
Due to him being in contact with police immediately before his death, the IOPC has launched an investigation.
NATURAL BORN WINNER: Craig Clegg (right) with his trophy for winning the NABBA North West in 2023
An IOPC spokesperson said: "Following a referral from Merseyside Police, we have started an independent investigation into the contact officers had with a man who died on September 16. We were notified by the force that officers were responding to reports of concern for the safety of the man.
Craig Clegg was pronounced dead at hospital
"Officers in attendance detained the man and he was taken to hospital. The man, who was in his 40s, was sadly pronounced dead at hospital. IOPC investigators were sent to attend the scene and the police post-incident procedures in assessment mode. An independent investigation was declared in the early hours of Tuesday morning.
"Our thoughts are with the man’s family and friends and all those affected by his death."
The investigation into police conduct began 10 days ago [from September 27] and is in its early stages. No date for a conclusion can be given. The IOPC will be looking at the contact officers had prior to Craig's death. They will also look at what steps were taken once the call was received. It is understood the call for concern came from a member of the public.
If the IOPC finds there is a case of misconduct/gross misconduct or an indication of a criminal offence by the police, a file will be submitted to the Crown Prosecution Service.
NABBA North West rep Tim Rosiek paid tribute to Craig, saying: "It’s with a heavy heart and so much sympathy that we regret to announce the passing of a truly great NABBA competitor, ‘Craig Clegg’.
"Craig competed with NABBA since he was a junior bodybuilder and was a very successful over 45 competitor too.
"We give our biggest sympathies to his family and friends. Craig was a great personality and will be hugely missed.
"This year at the NABBA North West we are going to give a special award to the winner of Craig’s class, the over 45’s, in memory of him. This amazing gladiator helmet and sword (above) to resemble the warrior he was.
"Craig you will be missed but never forgotten. The NABBA North West family will always remember you."
Dauda: This is my strategy to hit the Olympia perfectly
Samson reveals decision to compete in France this weekend is a new plan ahead of the big event and that he will never be a one-show-a-year guy
SAMSON DAUDA says his decision to compete at the France Pro this weekend is a new strategy to hit the Mr Olympia "perfectly".
UK athlete Dauda surprised many this week with his decision to compete just two weeks out from bodybuilding's biggest show.
Some might ask what the fuss is all about. And you would be justified in asking that question. After all, how many shows do we see amateur or lower-level pros compete at during a season? Some reach double figures. Surely Dauda, given his calibre, can handle two?
But this is not a local regional. This is what is known as the "Super Bowl of bodybuilding". Surely anything that detracts from giving it 100 per cent attention is simply not worth the risk?
Not so, according to Dauda. He said: "This idea of building momentum into one show. It’s absolute rubbish. You can look amazing by yourself, but until you stand next to the top guys, you don’t really know.
"People might ask me why I am doing this two weeks out from the Olympia. There are lot of reasons but the main one is always going to be, I love competing. I love bodybuilding, I love taking the stage, I love competing. I love everything that comes with this sport.
"For me, this is just another opportunity to do that. I have always said I would never be a one-show-a-year guy, I will not be that guy you only see on the Olympia stage and no other time of the year. I will always do multiple shows a year, because that's what I want to do. What I don't want is to have a very short career where I just prep once a year and do one show and that's it.
"Another reason is France. I've never been to France and I've never competed in France. I have a lot of amazing French fans who send me messages of motivation, so for me having the chance to go to France and compete is a way of showing my support and saying thank you.
"Another reason is because this is a new strategy we have going into the Olympia. This is a chance for us to practice our peak one time before the Olympia.
"So having the chance to practice that now and go through a little peak week, go to a show and go through the whole process of competing once and taking the knowledge of what we learned from that and the judges feedback, then having two weeks to adapt that going into the Olympia is another way for us to hit the Olympia perfectly.
"This gets rid of any chance of guessing too, because we have done it before."
Dauda had his last training session on Thursday this week and is scheduled to travel to France on Friday. He said: "On Friday morning we will driving up to France. It is about a seven and a half hour drive for us. We decided to drive instead of flying because it's going to be a lot more relaxed and lot less stressful. We have a 4x4 and we just throw everything in there and just drive straight up through the Euro tunnel."
Only time will tell if Dauda's decision will come back to haunt him. One thing is for sure, however: if for any reason he is off come Olympia time, critics will be sure to point the finger at this call.
But Jay Howlett and his wife Carly put on a first show they can be proud of at the IBFA South East
IN the weeks leading up to their first show as promoters the anxiety was flowing freely.
The panic manifested itself in daily phone calls to a colleague with an outpouring of negative vibes. The worrying was off the scale.
The reality, as it often is, was distinctly different. The first IBFA South East show was a roaring success and ran smoothly. It had some fantastic athletes and was put on with a friendly, jovial ambience that will be hard to match.
Enter Jay and Carly Howlett. Husband and wife, they decided to promote their first ever show, having been competitors and judges over the years.
DREAM TEAM: Carly and Jay Howlett
It was dubbed the Married to Muscle Classic, so called because of a forthcoming television documentary starring the bodybuilding couple.
Writing on social media, Jay Howlett, who suffers from mental health issues, summed up his emotions candidly: "Honestly, we were so nervous but also excited about creating a decent show for the athletes and the spectators. We've both competed, coached, judged and watched a ton of shows but never been promoters before.
"I suffer from a bunch of mental issues – acute anxiety disorder being one of the main ones – so the build up to this properly tested my sanity. I know 100 per cent that I've been a complete pain in the arse to so many people in the lead up to the event.
"Chris "Hulk" Williams [judge] was on the receiving end of daily phone call panic attacks with me saying, 'Hulk, there's gonna be no athletes and no audience'.
"He maintained a gritted-teeth-level of friendly reassurance, which I'm eternally grateful for. And Mrs H had to endure in-house pre-comp promoter insanity from Mr H.
"We're no promoter gurus, far from it. But we like to think we did OK for our first attempt. The feedback from athletes, staff, spectators etc has been overwhelming. Thank you to everyone that supported us because it's all of you that made it happen."
Frontdouble.com was in attendance for this competition at the Wyllotts Theatre in Potters Bar. Yes, you certainly "did OK" for your first attempt. More than OK. "Smashed it", as the kids might say.
Given the anxiety issues leading up to the show, the only shame was that there were not more IBFA officials in attendance, especially as most of the competitors based in the south have had to travel north since its inception in 2011.
MEN'S OVERALL WINNER: Lewis Marshall
From their special guest, Joe Egan – the toughest white man on the planet according to Mike Tyson, to 83-year-old competitor Michael Harendence. His posing routine based on ED209 from the film Robocop was a real inspiration.
And Egan's tales of how he used to be pummelled in the face by Tyson and Lennox Lewis, though was never put down, provided some fantastic insight. Egan went on to not only provide a few laughs but also expressed his respect for bodybuilders and what they endure during the depths of contest prep.
Then there was the photographer James Lineham. Patrolling the floor at the edge of the stage, Lineham captured perfectly the drama of each competitor's stage time. The deep blacks of the background, the smoke, the lighting. Just check out some of his stage pictures embedded in this article. These were made especially sharp with the expert tanning and attention of Kelley Szostak from Physique Spraytans.
As for anxiety, there was not a hint of that from Jay. He was top notch behind the microphone last Sunday [September 15]. At ease, complimentary to athletes and all delivered with a warm sense of humour.
So while competitors wonder whether they have got the final tweaks right, you can rest assured they are not the only ones worrying. Promotors too have their own kind of peak week. Or maybe call that, freak-out week.
"Finding Chyna and bodybuilding has been my saving grace"
How Sarah Page – once a "scared little girl with an eating disorder" – developed the confident, powerhouse physique of her idol
DURINGher 20s, SARAH PAGE was riddled with anxiety. Her eating disorder made her so full of shame that she could barely look at people for fear of being judged. But fast forward a few years and her discovery of the late wrestler, Chyna, opened a whole new world of possibility. And today Sarah is a physique champion with eyes on a British title. She will celebrate her 35th birthday on Friday and this is her journey to the stage and everything in between:
MY name is Sarah Page. Many of you know me as Chynasyndrome. I compete as a female physique bodybuilder in the UK. I train to wrestle too because I'm what's known as a Cosplayer. For those of you who don't know what that is, well, it it is basically dressing up as characters from film/TV etc and going to Comic Con Conventions. YES, I am a massive geek!
I have always admired bodybuilding as a sport. The physiques have always amazed me. How one person could chisel their body to look like a greek god. Never did I believe in a million years it was an achievable goal for me until 2015 when i discovered wrestling. That is when I also discovered Chyna from WWE. She is by far the most impressive female wrestler there has ever been.
From the moment I saw her, I was in awe of this absolute amazon powerhouse of a woman. Many people had told me previously I looked like her and I should Cosplay her. So in August in 2022 I did just that. I attended Mega Con in Manchester dressed as Chyna – and boy was I not ready for the response.
A 10-second clip of me in Cosplay went viral and the outpouring of love from it has been absolutely unreal. I have since had the opportunity to meet some of the WWE wrestlers that worked with and knew Chyna. This has been absolutely mind blowing, as these are people I have watched on TV, especially when they all comment on the resemblance.
The most amazing honour was to be recognised as the only official lookalike and Cosplayer endorsed by Chyna's estate and her mother Jan.
Chyna passed away in 2016, so to be able to carry on her legacy through Cosplay means the world to me. Without her I would never have had the confidence to be where I am now. In her autobiography "If They Only Knew", she talks about being different and never fitting in and that that is completely OK. I identified with her on such a personal level on a majority of things and reading her book really gave me the confidence to embrace who I am as a person and follow my dreams. From this point I was intent on getting that amazonian physique and stepping on a bodybuilding stage.
Many nights I found myself scrolling baking recipes on instagram
During the Government's response to Covid, with lockdowns etc, I lifted weights at home. But In April 2023 I plucked up the courage and went into my local gym, The Fitness Station in Peterborough. This shy, quiet girl, walked up to the front desk and spoke to the owner Simon Gomm and his wife Helena. "I want to be a bodybuilder, can you help me?", I asked. From that point I was put with my current coach Deborah Shelton from Active Bodies Coaching.
There is 100 per cent truth in the saying "trust the process". We [Deborah and I] spent the next few months bulking, which wasn't the most comfortable thing for me but I wanted that end goal of stepping on stage. I lived for it and I craved it more than anything. Through Debs coaching me, I went from this slim girl with muscle to this absolute powerhouse – just like my idol Chyna.
I will say it definitely isn't for the feint hearted. Bulking I found easy but the cut right before a show is where the true mental test comes in. Your head starts messing with you, you are tired, no social life, carb depleted and, yes, very grumpy. Silly things annoy you that never bothered you previously. The cravings get insane at times. Many nights I found myself scrolling baking recipes on instagram and all I could think about was chocolate. But again, trust the process knowing the end result is worth it.
We set a date of August 4 as my first time to compete. It was due to be IFBA A1 Classic. But then I decided to do the BPA Impact Classic the week before as I was more than ready. Boy am I glad I did. My first time stepping on stage I was nervous as heck, but I won my category. When I came out again for the overall by that point I had found my feet and I just went for it. My first time ever on stage and I won overall female champion, which was truly the happiest moment for me.
Through bodybuilding I have found amazing supportive people
We have a few more shows planned for this year – including the BPA British Championships a week on Sunday [September 29] and then its back into bulk and see what package we can bring for next year. But competing with the BPA has me completely hooked on competitive bodybuilding. I love it. Through bodybuilding, not only have I found something I adore but also the most amazing supportive people who I am now honoured to call my closest friends. Helena Gomm (below, right) and my coach Deborah Shelton (below, centre). It is true you are only as strong as your team and I have the most amazing people supporting me.
I have always struggled with my mental health. So not only do I use it as my social media as a platform for my Cosplay and bodybuilding but also to promote mental health issues. It is something I am passionate about. I make a point of building others up and celebrating their achievements. Being kind costs nothing but it can absolutely change someones day.
I can truly say finding Chyna and bodybuilding has been my saving grace. I am the happiest and most confident I have ever been with life. Yes there are challenges, life is a journey. But I wouldn't have my life any other way. Thinking back to my 20s, I was a scared little girl with an eating disorder who wouldn't even look at people when she spoke to them because the anxiety and fear of being judged was that bad. It has been one heck of a journey so far and I cannot wait to see where my bodybuilding journey takes me in the future.
*Lead photo: Sarah Page as Chyna, with WWE wrestler X-pac (wrestled with Chyna and is her ex boyfriend).
Warning to bodybuilders after discovering "terrifying" heart condition
"Please do more to check your health than just bloods..."
A YEAR ago Will Smart was at the top of his game having been crowned overall PCA world champion. A few months later, however, that world came crashing down after it was discovered he had a heart condition that ended his bodybuilding journey. Here, in his own words, is Will's tragic story:
IT IS coming up to 12 months since I started my journey to being diagnosed with a genetic heart condition. I have what is called a bicuspid aortic valve.
Talking about it actually makes it easier to deal with. I also want to raise awareness, as this condition effects two in every 100 people. It is the most common genetic heart condition. Anyone who has had news that they are not super human and have a health risk will understand.
What is my heart condition?
A bicuspid aortic valve is a genetic heart condition formed at birth. It means the valve does not close as effectively and leaks blood back into the heart. Because of this it’s diagnosed as a form of heart disease as it can impact other areas of the heart and its function. This is absolutely f**king terrifying to hear.
The aortic valve is the first valve out of the right side of the heart, which provides oxygenated blood to your body. This means that, when the valve leaks, some blood returns back to the heart after it contracts. It means the heart is pumping more blood out than it’s meant to. This results in higher systolic blood pressure than you should normally have. This has all the negative side affects of high blood pressure and can lead to:
the heart wall thickening
hypertrophy of the heart
hypertrophy of aortic valve
degradation of the aortic valve
This is why it’s advised to have surgery to replace the valve before further issues arise. My valve is already leaking severely, which means early intervention will be required.
I found out about my heart condition through pure luck. I chose to participate in a study at Liverpool John Moore’s University on individuals using performance enhancing drugs. If I hadn’t, I’d have never known and would have been continuing to put my life at risk pushing bodybuilding.
Even TRT makes blood thicker and harder to manage
I have now retired from competitive bodybuilding. The advice from the cardiologist was to stop pushing gear and to stop increasing my body weight. All of this is added risk to my heart. I can’t compete to just go get on stage – I only competed to be the best version of me. So if I'm unable to make the last time I competed look like a child, I don’t want to do it. For me to continue to be competitive I’d need to push body weight up. That means slamming loads of food – which is more pressure on my heart and valve.
If I continued to take anabolic steroids then that would also put more pressure on my heart. It also leads to other risks, such as blood thickness and potential negative blood markers.
The consultant says my valve needs to be replaced sooner rather than later to avoid it causing further damage to other areas of my heart. So I need to come off gear all together – including TRT – because I will need a mechanical valve. This means I will need to take blood thinning medication to avoid clots around the titanium valve. Even TRT makes blood thicker and harder to manage, so I have to come off this too.
The saving grace is at least I have the all-clear to train
I have the all-clear now to continue training how I wish. But in order to prove this, I had to do a cardiac stress test on a bike. This shows my heart is performing and coping very well when under stress. Honestly, this has been a saving grace of this whole issue. If I couldn’t train, I’d have lost my head big time. At least now I can maintain my size and have the stress relief that training provides.
But I do have a request to all my fellow bodybuilders. PLEASE do more to check your health than just get your bloods checked. Get an echocardiogram to understand your heart and other organs. Bloods alone will not identify physical conditions.
A echocardiogram is the best way to identify any issues to the heart. An MRI will then help view the full detail. But an ECG and monitoring blood pressure is a great start.
My bodybuilding heart condition timeline
I did the study in June 2023, following a two-year off-season.
I was 280lbs – the heaviest I've ever been.
I’d just started prep for 2023. I needed to get my weight down anyway and after pushing hard to grow for two years.
After coming second at the PCA British in 2021, I wanted to return and take the title. I also wanted to win a pro card. After discussing this with the cardiologist he said this was low risk. I got the nod to do prep long as I minimised the risk. So I didn’t run any clenbuterol. This meant I got to compete and leave bodybuilding on my terms.
I didn’t win the British as I came second by one point to Rikki Varney!
But I did win the PCA World Championships – so I did everything I wanted.
One response to “Warning to bodybuilders after discovering "terrifying" heart condition”
Kevin Cosgrove
A great read - I was Diagnosed with ischemic heart disease & hypertrophic cardiomyopathy - I have a ejection fraction of 18% (how hard your heart beats) my brother & father also have these same heart failure conditions.
I had done a few shows with PCA & Nabba - placing in both but once I had a heart attack & had two heart surgeries I switched to the Mixed Disability Class. Bodybuilding is the only hobby I’ve ever been passionate about. I am very blessed to still be able to do it regardless of what specialists advised / it has it’s challenges but you do the best with the cards your dealt.
Wish you a long and healthy life my man 💪🏻❤️
Change of name from Elite to IFBB Pro could see Pro League renamed too
THIS week, KEVIN GRECH from the website Evolution of Bodybuilding, wrote an informative piece on the current situation regarding the IFBB and the NPC. With his permission, frontdouble.com is republishing his article below:
By Kevin Grech
THE International Federation of Bodybuilding, better known as the IFBB, was founded in 1946 – 78 years ago – by two brothers, Joe and Ben Weider.
Joe and Ben dreamed of becoming the top magazine publishers focusing on health and fitness. And became the world’s greatest bodybuilding promoters.
Joe Weider focused on promoting the world’s best bodybuilding events, including the Mr Olympia and focused on the publishing company.
Joe’s brother Ben went on to focus on growing the amateur side of the sport. He travelled all over the world, building relationships and creating national federations. Today there are more than 200 national federations affiliated with the IFBB.
The IFBB has a solid structure, with a president, executive committee and members who vote democratically for every rule or new event.
SPORT'S FINEST: From left, Ben Weider, Ronnie Coleman and Joe Weider
Ben Weider was the president of the IFBB until 2006, when he retired and recommended Dr Rafael Santonja to replace him. At IFBB’s congress in 2006, a vote was taken and Dr Santonja became the new IFBB President, a position he still holds today.
Ben Weider also suggested that Jim Manion remain in charge of the IFBB Professional League – under the banner of the IFBB and Dr Santonja. It is a position he has held since the inception of the IFBB Professional League in 2005.
In 2017 there were significant changes in the sport. First, Manion resolved the NPC from a tax-free amateur organisation to a private company. It is owned by himself and his family. There are questions about whether he allegedly did this in a legal manner, which he denies.
At the 2017 Olympia weekend, Manion announced to Dr Santonja that the NPC and the Pro League were leaving the IFBB and starting their own organisation.
In response, Dr Santonja (below) created a new pro division for the IFBB called the IFBB Elite Pro. This was recently rebranded to the IFBB Pro.
The IFBB also continued to promote the biggest amateur events on the bodybuilding calendar, which include the IFBB European and World Amateur Championships. For the pro athletes, they can compete in numerous pro events that all lead to the IFBB Pro World Championships.
Manion went on to expand the NPC his amateur division and continued to run the IFBB Professional League. This includs the Mr Olympia and other pro events. Manion also has attempted to expand in Europe and other parts of the world, under the name NPC Worldwide. But he has a lot more work to do before he reaches the height of the IFBB.
The NPC and IFBB Professional League are not a federation, but a privately owned business owned by the Manion family. Allegedly, no votes are needed to change any rules.
BODYBUILDING LEGENDS: From left, Joe Weider, Lee Haney and Ben Weider
The fight for power
Before the split in 2017, the NPC and Manion were USA’s affiliates to the IFBB. This allowed amateur athletes to compete at amateur events such as the IFBB World Amateur Championships. Bodybuilding legends such as Lee Haney, Lee Labrada, Bob Paris, Mike Christian and others, represented the USA at these events.
Manion stopped attending the IFBB Congress at the IFBB World Championships. He also stopped sending athletes to represent the USA after 1998. But he continued to be affiliated with the IFBB and Santonja until 2017.
From 1946 till today, IFBB’s international events are a team sport, with athletes representing their country.
According to sources, Manion allegedly never liked to work under the IFBB and Dr Santonja. Allegedly, Manion expected Ben Weider to give him total control of the IFBB amateur and pro division. But Ben Weider had other plans.
Even though Manion was given the power to run the IFBB Professional League, he still had to work under the IFBB and Dr Santonja. As mentioned earlier, this would all come to an end in 2017.
Many experienced people within the NPC could have been the perfect candidate to be vice-president of the NPC and Professional League. But Manion (below) handpicked his grandson, Tyler, to run the show, keeping everything within the family.
The original and real IFBB under Dr Santonja
There are many trademarks and copyrights created with the IFBB name, but there is only one IFBB. That is the one created by Ben Weider. That is the one still growing under the watchful eye of current IFBB President Dr Santonja.
The NPC, NPC Worldwide and IFBB Professional League might still use the name IFBB, but they are not the real IFBB. They are not affiliated with the worldwide federation created by Joe and Ben Weider in 1946.
The IFBB is the only bodybuilding federation in the world recognised by the top sports establishments worldwide. No other federation or private entity comes close.
Manion knows the power of the IFBB name and he and his family will keep using it to promote his events until he eventually switches over to the new names they trademarked. It is only a matter of time before Manion changes his pro organisation from IFBB Professional League to NPC Pro. This would work perfectly with his NPC amateur division.
To make things worse for Manion and his bodybuilding company, Dr Santonja has decided to rebrand their pro division, IFBB Elite Pro, to IFBB Pro. This will be seen by the Manion family that Santonja is starting to tighten his hold on the IFBB name.
History cannot be denied. It is easy to understand where and when the IFBB started and where it is today. While many have important ties to the IFBB, such as Manion, the fact is that Santonja is the only true successor after Ben Weider.
FRONTDOUBLE COMMENT: This month, some UK competitions will be offering athletes the chance to win an IFBB Pro card. Recently, this card, rather than the NPC version, was described to frontdouble.com as a "Skoda v a Rolls Royce". Do you agree with this sentiment? Post your views below:
And Nader Zareinoor adds another sword to his armoury
By John Plummer
TWO of Britain’s most successful physique athletes this year were the stars of the 2024 English Grand Prix – Tanya Lennan and Nader Zareinoor.
The event, organised for the 10th time by BPA president Helen O’Reilly, was held at the Beck Theatre in Hayes on September 1.
FEMALE CLASSES
Lennan made a strong impression winning the bikini class but narrowly missing out on the overall at the Impact Classic. She was not to be denied this time, however. She first won a tough five-woman open bikini class, before going on to take the overall.
Lennan, who works as a gardener in Devon, started competing in 2022 and has been on a roll this year. Since starting her contest prep in November, she has won numerous trophies. This was her fourth overall title, thanks to her tight lines and wonderful shape.
Lennan said: “I’m going to squeeze everything out of this year, then take some time off to build my physique more.”
The day’s other female stars included Iwona Michalska, whose beautiful proportions and healthy look secured victory in the open and masters bodyfitness categories. Celeste Agrigno also had shape to die for to win the bikini masters division for women aged 35 to 39.
The tall and well trained Veronika Martin (above) took the 40 to 49 class and Ann Fraser won the over-50s. Wellness winner Kamisha McLarty made quite an impression — she definitely has the wellness look.
MALE CLASSES
Zareinoor (below) is also having a year to remember. He has won 22 medals and about half a dozen overalls so far in 2024.
He weighed 89kg at this event and once again had his drum-tight conditioning to thank for his success. How does he manage to consistently turn up so sharp?
“I just spend all my time in the gym and eat chicken, turkey, fish and eggs,” he said.
Zareinoor said he would have one cheat meal before getting back on his diet as he builds towards the end of a season that will finish in November.
To qualify for the overall here he had to defeat five excellent guys in the Masters 40 to 49 category. Runner-up Barry Pitts had an eye-catching shape and his physique flows beautifully. But Zareinoor's posing and conditioning shone through in the rear poses.
Dean Jones took the 50 to 59 Masters bodybuilding class and Andrew Lawley (below) secured the over-60s. Masters bodybuilding is thriving in the UK.
Tomas Jakab was Zareinoor's biggest rival for the overall. Jakab’s mesmeric posing and outstanding structure helped him win the up to 90kg bodybuilding class and classic physique. He really does epitomise the golden era look and presentation.
Dhambir Singh, cheered on by his family, won the novice bodybuilding class, as well as the under-100kg open category. Kevin Norris was the pick of two fine lightweight bodybuilders. The effervescent Ravi Chandla won the up to 80kg class.
Shiraz Mirza is another competitor who appears to have perfected the art of peaking. He always seems to come in shredded, which is a prerequisite for success in men’s physique. Mirza's sharpness helped him win open men’s physique over a very well-shaped Rising Star Allan Bell.
Mirza also took 40 to 49 age category against a few good seasoned competitors who have also taken titles over the last couple of competitions.
We must mention Team Notorious who travelled from Holland, Jaco van de Velde competing in Masters BB 40-49 and U90kg, Martijn Janson in Classic and Under 80kg categories bagging themselves trophies. And with Albert Badrisingh taking the Muscular Men’s Physique title and the Champions Jacket, their trip to the UK was successful.
The BPA season is now heading towards its climax with the British Championships in Leicester on September 29 followed by the amazing double-header on October 25 and 26 at the Thistle Hotel at Heathrow. This will be the Supershow and IFBB Pro League Night of Champions, which together have more than £50,000 prize money up for grabs.
From BMWs to a brand new Xbox, we examine the psychological aspect of prep spending when approaching competition condition
YES fellow bodybuilders – prep spending is real.
If you have ever reached a certain level of seriously low body fat during prep that you feel an urge to start spending, then fear not. You are not alone.
This week, frontdouble columnist Josh Goold revealed that he had shed more than 43lbs. In fact, he had shed a further few pounds sterling – by buying a new Xbox.
Goold, also an online coach, told frontdouble that one of his clients bought a new BMW M2 during prep.
In fact, the editor of this website can confirm that each of his four cockapoos was bought during a contest prep.
It seems that, when competitors reach very low levels of body fat, they may experience psychological changes that influence spending habits:
Food cravings and obsession: The extreme dieting phase can make competitors obsess over food, cheat meals, treats for after the competition, or even excessive purchases of cooking tools to help prepare “perfect” meals.
Compensatory spending: The discomfort and deprivation of being lean can lead to compensatory spending. Buying new clothes, or gadgets may serve as a way to cope with the mental strain of dieting and training. This phenomenon is somewhat analogous to "retail therapy".
Anticipatory reward: Knowing that the competition will end soon, competitors might justify spending on rewards like vacations, luxury items, or non-essential goods as a way to motivate themselves through the final tough weeks of prep.
Bodybuilding prep can be so extreme for some of us that it sparks psychological spending triggers. The extreme focus on physique and the pressures of competition can make competitors more susceptible to making impulsive purchases, especially as they get leaner and the mental and physical demands of prep intensify.
So please tell us in the comments below – what is your biggest prep spend...?
Frontdouble.com hoodie and gym shorts, fully embroidered. Email enquiries to info@frontdouble.com
Does anybody use dianabol any more?
Once the breakfast of champions, now totally forgotten...
DIANABOL remains one of the most well-known anabolic steroids. Back in the late 1970s and 1980s it was considered by some as the "breakfast of champions". But its popularity appears to have waned.
When was the last time you read of someone including dianabol in their cycle? If you excuse the local 'gym bro', who can often be heard saying "can you get me some dianabol?" or "Yeah, just started some dianabol, bro", most serious competitors are using testosterone, primobolan and/or equipoise during their off-season.
But why? Reports of huge gains in muscle in just six or eight weeks, together with big increases in strength, could be heard of from dianabol users.
Developed in the 1950s, the oral steroid became popular among bodybuilders and athletes for its powerful muscle-building effects. Here's an overview of what dianabol is, how it works, its benefits and its risks:
Anabolic Effects: dianabol increases protein synthesis and nitrogen retention in muscle tissue, leading to rapid muscle growth and strength gains.
Androgenic Effects: It also has androgenic properties, which can contribute to masculinising effects such as increased body hair and a deeper voice.
Oral Steroid: Unlike some other anabolic steroids that are injected, dianabol is taken orally in pill form, making it more convenient but also potentially more taxing on the liver.
3. Benefits:
Rapid Muscle Gains: Users often report significant muscle mass and strength increases within a few weeks (though some of this weight gain is more than likely from water retention).
Improved Recovery: Enhanced recovery between workouts due to increased protein synthesis.
Performance Enhancement: Athletes may experience better endurance and overall physical performance.
4. Risks and Side Effects:
Liver Toxicity: Dianabol is hepatotoxic, meaning it can cause liver damage, especially with prolonged use or high dosages.
Estrogenic Side Effects: It can convert to estrogen in the body, leading to side effects such as gynecomastia (development of breast tissue in men) and water retention.
Cardiovascular Issues: Increased risk of high blood pressure, cholesterol imbalances and heart disease.
Androgenic Side Effects: Acne, hair loss (especially in those genetically predisposed to male pattern baldness) and prostate enlargement.
Suppression of Natural Testosterone: Using dianabol can suppress the body's natural testosterone production, leading to a need for post-cycle therapy (PCT) to restore hormonal balance.
One of the main pitfalls of dianabol is its effect on appetite. The only time someone might use it is in the off-season, because its water retention and estrogenic side effects make it a poor choice for prep. But it is also a pretty poor choice for the off-season too due to its negative effect on appetite, especially if it prevents a person from eating enough. However, that is person dependent and, in some, it could have the opposite effect.
How dianabol Affects Hunger
Increased Appetite:
Anabolic Effects: Dianabol’s anabolic properties can stimulate protein synthesis and muscle growth, which may increase the body's demand for nutrients. As a result, users often experience a heightened appetite to support the increased muscle mass and metabolic activity.
Caloric Needs: Since dianabol enhances muscle mass and overall body weight, the body may signal the need for more calories, leading to an increase in hunger.
Insulin Sensitivity:
Carbohydrate Metabolism: Dianabol can affect carbohydrate metabolism and insulin sensitivity. This can lead to fluctuations in blood sugar levels, which might cause hunger pangs or cravings, especially for carbohydrates.
Side Effects and Hunger:
Water Retention: Dianabol is known to cause water retention, which can sometimes mask the feeling of fullness or satiety, making users feel hungrier than they actually are.
Hormonal Influence: The steroid's impact on hormones, including insulin and possibly leptin (a hormone that regulates hunger), can alter appetite and feeding behaviour.
Managing Increased Hunger
For bodybuilders using dianabol, managing increased hunger is essential to avoid excessive calorie intake, which could lead to unwanted fat gain. Here are some strategies:
Balanced Diet: Focus on a diet rich in lean proteins, healthy fats, and complex carbohydrates to support muscle growth without overconsuming calories.
Portion Control: Even with an increased appetite, controlling portion sizes and avoiding binge eating can help manage body composition.
Hydration: Staying hydrated can help manage hunger, as sometimes thirst is mistaken for hunger.
Here’s why dianabol could have fallen further out of favour
1. Health Risks:
Liver Toxicity: Dianabol is hepatotoxic, meaning it can cause significant liver damage, especially with prolonged use. Modern bodybuilders are more aware of the long-term health consequences, leading many to avoid substances that can cause serious harm.
Cardiovascular Issues: The steroid can negatively impact cardiovascular health by increasing the risk of high blood pressure, cholesterol imbalances and heart disease. With better access to information, many athletes now prioritise heart health and longevity.
Estrogenic Side Effects: Dianabol can convert to estrogen in the body, leading to unwanted side effects such as gynecomastia (development of breast tissue in men) and water retention. These effects can be difficult to manage and can negatively impact a bodybuilder’s physique.
If you still use dianabol, please let us know in the comments below regarding dosage, timing during the season and the effects you have seen.
*Consider a small donation to help grow the UK's online bodybuilding magazine, frontdouble.com
Plus, his technique to use deadlifts last on back day is not new – he published it in his book A Warrior's Story in 1998
SOCIAL media has been beside itself recently after a clip showed current-day Dorian Yates describing how he used deadlifts as his last back-day exercise.
In addition, he recently did an interview with former boxer Carl Froch, with one headline claiming: 'Dorian Yates: Bodybuilding is DYING'.
If you can get through the excruciating interviewing technique of Froch, then Yates does not directly say this at all. He suggests it by saying he believes bodybuilding was bigger in his heyday.
Yates said: "Gyms are much more popular now. The fitness industry, they call it, is massive with the online thing and all that stuff. But if we're talking pure bodybuilding, if you think back to the 90s, every guy who went to the gym wanted to be a bodybuilder. It was huge. Now... I think 90s for pure bodybuilding, it was bigger then.
"Many more people go the gym and do all different kinds of things but less people actually do bodybuilding."
It is easy to counter his argument. There are at least 10 times the number of bodybuilding federations now than there were in the 90s. Thousands of people who go the gyms across the country go because they want to compete as bodybuilders. And they do. Take just one. Look at the social media posts by the PCA. They always sell out and reach competitor limits in their regional qualifiers and national shows. Then look at the number of people who want to be a bodybuilder but never quite make it.
Frontdouble.com argues that bodybuilding is not dying. Quite the contrary. There are more options for bodybuilders than ever before. And that is not including the other fitness categories on offer. That is simply pure bodybuilding.
Yates has always had the belief that his era was the best. He is not alone in thinking that. And it is not exclusive to bodybuilding. How many times have you heard someone say: "Life was better in my day." We all wear rose-tinted glasses to some degree.
But frontdouble.com touched on whether that 90s era was better before, in an article we ran about growth hormone doses.
His training method of implementing deadlifts last on back day is nothing new, either, despite the recent furore. Generation Iron jumped on this too. Have they not read his book, A Warrior's Story, either? It is a goldmine of information.
There are many training philosophies. Bodybuilders such as Jordan Peters claims you need to “do your time” with routines such as full body before moving to an upper/lower. Lee Priest, however, says in his own style: “Just f***ing” train.
Others suggest you could “train like a pussy” and, if your nutrition is on point, you could still get good results. They name bodybuilders such as Paul Dillett, who reportedly was not someone who trained with maximum effort but looked incredible.
Yates began with a full body split. He used this for six months before progressing to an upper-lower [he makes no apology to Jordan Peters…]. It was a routine he kept until winning his IFBB Pro card at the then EFBB British Championships in 1986.
Writing in his book, A Warrior’s Story, Yates says: “When I began split-routine training, I weighed 180lbs. I kept on it for two years right through to my first novice contest in 1985, when I weighed 210lbs.
“In fact, I didn’t abandon this program until after I won the British heavyweight division in October 1986. I can give my first split routine no higher recommendation than, if I had to do it all over again, I would follow the same program.”
Initially, Yates implemented his upper/lower routine over four days a week. But he said: “After a week and a half of adhering to this schedule, I felt tired and stressed out. It was as if my nervous system was out of whack.
“I was obviously doing too much and my body was sending me a distress signal. The schedule was revised so that I trained every other day, but even that proved too ambitious for my body’s reserves. Eventually, I settled on training three days a week, which meant that, over a 14-day period, I worked each half of my body three times.”
What is interesting is when he talks about what cycle the body follows. Many people like to count how many times a week they train to find out how many times over a year they are hitting each muscle group.
But Yates argues: “The premise that a training program should be in sync with a seven-day cycle was almost sacred back in 1983. but I had no qualms about breaking that tradition. Human physiology ticks to a 24-hour clock, not a seven-day calendar and I was doing what was best for Dorian Yates.”
In fact, what was best for Dorian Yates between 1983 and 1985 was doing deadlifts last, after barbell rows and chins or pulldowns – having already training his chest. And this was before training delts and abs.
In the book, he writes on deadlifts: "I conclude my back workout with deadlifts. The purpose of this exercise is to thicken the musculature of the whole lower-back region and to bring out full development of the lower lats right down to the point of insertion.
"For deadlifts, I warm up with 310 pounds for eight reps and then load the bar to 405 pounds for my main set. The lower back is a very strong but injury-prone area, so I follow textbook style for deadlifts. At the starting position, I keep my head up, my back flat and my knees bent. Then, driving through my hips, I pull the bar upward and concentrate of utilising only the power of my lats, as I progress to the standing upright position.
"After a slight pause, I then slowly return the weight to the floor. Eight reps usually take me to failure and that's it, no partials or anything else. Unlike the barbell rows, I'm not looking for any Purple Heart commendations with this exercise."
So far from Yates suddenly dropping a golden nugget of training information, as some would have you believe, this knowledge has actually been available for 26 years.
How Strom's Peak Max could be the answer to the Holy Grail – coming in bursting full and dry as a bone
WE all want to come into our bodybuilding shows with full muscles but dry skin. Strom Peak Max could be the closest thing to a magic formula – and a better answer than harmful diuretics.
First of all, let's talk about pharmaceutical diuretics. Some people mistake water under the skin for fat. In those cases, a person just needs to diet for longer or harder.
But if you are fat free, the last thing you want is for water to be trapped under the skin. This will blur all the muscle definition you have worked hard to attain.
To avoid that and flush it out, some turn to pharmaceutical diuretics.
How diuretics work
Diuretics work by flushing out water from the body, reducing subcutaneous water retention and making muscles appear more defined. However, this method can be dangerously deceptive.
First, diuretics do not differentiate between water inside the muscle cells and water outside them. This means you can end up flattening your muscles instead of enhancing their fullness. What starts as a quest for sharpness can backfire, leaving you looking smaller and less impressive on stage.
More critically, diuretics can throw your electrolyte balance into chaos. This can lead to dehydration, cramping and even life-threatening conditions such as heart arrhythmias. We have all seen the spate of deaths in bodybuilding recently. While many are quick to say "steroids", the use of diuretics is certainly another cause to consider. The body's delicate balance of sodium and potassium is crucial for muscle contraction and overall health. Disrupting this balance can have dire effects.
Safer strategies such as controlled carbohydrate loading and natural water reduction can help you achieve that dry, defined look without endangering your health.
Where Strom Peak Max comes in
Strom Peak Max is considered better than traditional diuretics for flushing water from under the skin for reasons related to effectiveness, safety and the balance of electrolytes and hydration. It also claims to improve vascularity and allows you to drink more water pre-show than you ordinarily might. At the bottom of this article is a video from Strom director Rick Foster, who says some unnamed IFBB pros have likened its effects to the diuretic Dyazide – without the risks associated with such a drug.
1. Balanced water reduction without severe dehydration
Targeted Action: Strom Peak Max is designed specifically to help bodybuilders reduce subcutaneous water (the water held just under the skin) without significantly impacting the water balance within the muscles. This ensures that muscles remain full and defined, rather than appearing flat, which is a common issue with diuretics.
Reduced Risk of Dehydration: Diuretics can lead to excessive water loss, causing severe dehydration and negatively impacting muscle fullness, endurance and overall appearance on stage. Strom Peak Max, on the other hand, is formulated to prevent extreme dehydration, which helps maintain muscle fullness and vascularity.
2. Electrolyte Balance
Preserving Electrolytes: Traditional diuretics often cause an imbalance in electrolytes, particularly sodium and potassium, leading to muscle cramps, weakness and, as mentioned, even more severe health risks such as heart arrhythmias. Strom Peak Max typically includes ingredients that support the maintenance of electrolyte balance, reducing the risk of these negative side effects.
Minimising Cramping: By preserving electrolytes and avoiding the extreme shifts caused by diuretics, Strom Peak Max helps minimise the risk of muscle cramping, which is crucial for performance and presentation during a bodybuilding competition.
3. Formulated for bodybuilders
Specific Ingredients: Strom Peak Max is specifically formulated with ingredients that are commonly used in the bodybuilding community to manage water retention, such as dandelion root, juniper berry and uva ursi. These natural diuretics are milder than pharmaceutical diuretics but effective in reducing water under the skin without compromising muscle volume.
Less Harsh on the Body: The formulation of Strom Peak Max is intended to be less harsh on the body compared to pharmaceutical diuretics, making it a safer option for bodybuilders who need to fine-tune their physique just before a show.
4. Avoiding "Rebound" Effects
Stabilised Water Levels: One of the issues with traditional diuretics is the potential for a "rebound" effect, where the body rapidly retains water after stopping the diuretic. This can cause the physique to lose its hard, dry look quickly. Strom Peak Max is designed to help avoid this rebound effect, ensuring that the peak condition is maintained longer.
Consistent Results: Due to its balanced approach to water management, bodybuilders can achieve more consistent and predictable results with Strom Peak Max, reducing the stress and uncertainty associated with diuretic use.
5. Safety and Health Considerations
Lower Risk of Severe Side Effects: Diuretics can have severe side effects, including electrolyte imbalances, kidney damage and increased heart strain. Strom Peak Max, being a supplement rather than a pharmaceutical diuretic, is generally considered safer and less likely to cause these issues when used as directed.
Watch the video below from Strom's Rick Foster:
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White potato is primarily known as carb source but is also a complete protein source with all nine essential amino acids
MOST of us realise that in order to build muscle all 20 amino acids must be present in the bloodstream if there is stimulus for growth. So how can adding a white potato help?
While debate rages about how much protein is needed per day, there is not so much around how carbohydrates help.
So when it comes to bodybuilding nutrition, the white potato might not be the first food that comes to mind. But the white potato is a unique and underrated source of complete protein.
Understanding complete proteins
A complete protein contains all nine essential amino acids that the human body cannot produce on its own. These amino acids are crucial for muscle repair and growth, making complete proteins a cornerstone of any bodybuilding diet. While animal products are the most common sources of complete proteins, certain plant-based foods, such as quinoa and soy, also qualify. Surprisingly, the white potato falls into this category as well. This is not the same, however, for the much-celebrated sweet potato, which lacks the amino acid tryptophan.
The white potato contains small amounts of protein – about two grams per 100 – but it is the quality of this protein that sets it apart. Despite its modest protein content, the potato provides all nine essential amino acids in balanced proportions. This makes the protein in potatoes remarkably efficient for muscle recovery and growth, especially when combined with other protein sources.
According to the National Library of Medicine: "Depending on the cultivar, the biological value of potato protein is between 90 and 100 and is very similar to the biological value of whole egg protein."
SUGGESTED WHITE POTATO MEAL [DIRECT MACROS ONLY]
285g white potato
sliced and air-fryed
50g carbs
131g extra-lean medallion steak [Sainsbury's] *These are 2.8g fat per 100g
Any seasoning
40g protein
20g almonds
whole
10g fat
For bodybuilders, carbohydrates are just as important as protein. As we know, they provide the energy needed for intense workouts and help replenish glycogen stores post-exercise. Potatoes are an excellent source of complex carbohydrates, offering sustained energy, despite being high on the Glycemic Index.
Some of the sharpest minds in bodybuilding suggest only one gram of protein per pound of total bodyweight is needed. In fact, American coach Justin Harris says that even if we synthesise 19 grams of protein per day, we would be gaining 50lbs of muscle per year. Name a bodybuilder who is gaining at that rate? So rather than eating protein in excess of 400-500 grams per day, increasing your carbs would aid muscle growth. It does this by allowing protein to be used for what it is meant for, rather than having your body break it down for energy [gluconeogenesis]. All that excess protein being used as energy is going to be an expensive carbs source.
So while the potato is primarily a carb source, its status as a complete protein makes it a valuable addition. By incorporating potatoes, you can fuel your workouts and support muscle growth in a balanced, nutrient-dense way.
Understanding the Glycemic Index (GI)
Despite these benefits, potatoes have a relatively high glycemic index (GI), which might seem counterintuitive given their nutritional value.
The Glycemic Index measures how quickly a carbohydrate-containing food raises blood sugar levels after consumption. Foods are ranked on a scale from 0 to 100, with higher numbers indicating faster spikes in blood glucose.
Reasons for high GI in white potatoes:
Starch Composition:
Type of Starch: Potatoes are rich in starch, a type of carbohydrate made up of glucose molecules. The specific types of starches in potatoes (amylose and amylopectin) can influence how quickly they are digested. Amylopectin, which is more prevalent in potatoes, is more easily broken down by digestive enzymes. This leads to faster glucose release and a higher GI.
Processing and Cooking:
Cooking Methods: The way potatoes are cooked significantly affects their GI. For instance, boiling or baking potatoes can gelatinise the starches, making them more easily digestible and thus raising the GI. Conversely, cooling cooked potatoes after boiling (potato salad) can lower the GI by forming resistant starch, which is digested more slowly.
Processing: Processing methods, such as mashing or frying, break down the potato's structure, making it easier for digestive enzymes to access the starch, which results in a higher GI. Mashed potatoes, for example, have a higher GI than whole boiled potatoes.
Lack of Fiber:
Relatively Low Fiber Content: Potatoes have a moderate amount of dietary fibre, but it is not enough to significantly slow down the digestion of their starch content. Fibre can help lower the GI of a food by slowing the rate at which carbohydrates are broken down and absorbed.
Variety of Potato:
Different Types: Not all potatoes have the same GI. For example, waxy potatoes like red potatoes generally have a lower GI than starchy potatoes such as Russets.
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You spend months of hard work in prep only to ruin your look in the final few days
BODYBUILDER and online coach Ryan Mackins says when it comes to peak week before a show "less is more" for most people.
Mackins took to instagram recently to explain why he believes most of peak week is just not "worth the reward".
And this week he recorded a short video exclusively for frontdouble.com to explain his thoughts. You can view that at the bottom of this article.
In his social media post, Mackins explained that many of us work hard for months and look great leading up to the show. Then because history says peaking should be done a certain way, we change things and end up looking worse.
He said: "Peaking – the risk is very often not worth the reward. Speak to bodybuilders and they will very often have a story of how they “fucked it” whilst trying something to make their physique “peak”. Usually involving something wacky involving carbs and/or diuretics at the 11th hour.
"I did fuck all for my last show [above]. Is it perfect? Far from it. But taking away the hassle of overthinking that side of things and the worry of having to keep checking if you’ve ruined it or whatever (constantly checking to see if you’ve smoothed over) was a brilliant thing.
"I treated the day like normal. No carb load at all. I just knew that on any given day I looked like this and without trying anything out the ordinary, I had a look that was predictable.
"Every bodybuilder I know and every one you know talks about the carb load into a show, convincing themselves that is going to be the secret to making them look invincible on stage. More often than not it is NOT the case. For a lot of people, less is more."
Watch Ryan Mackins' video explanation below:
Ryan Mackins can be contacted for online coaching by clicking here.
*Consider a small donation to help grow the UK's online bodybuilding magazine, frontdouble.com
Varney and Hickey reveal mindset as Breed does it for dad in Texas
PLUS: How 'Welsh Beast' Ian Gauntlett celebrates victory by proposing to girlfriend [...she said yes!]
FRONTDOUBLE has been keeping abreast of all things social media this week as two British champions Rikky Varney and Adam Hickey reveal their mindset.
Rikky Varney arguably set the standard for condition in amateur competition in 2023, winning the overall PCA British Championships. But he says he does not have the fire to compete any time soon.
He completed a non-competitive prep phase described as "the smoothest ever". And the shredded Varney – coached by Joe Jeffrey – said: "End of prep: 226.8lbs down to 204.4lbs in 13 weeks.
"Honestly, this has been the smoothest and one of the most enjoyable preps I’ve had. Food at its lowest was still 3300kcal with no formal cardio, just steps. And we still had tools to play with and I was ahead of schedule.
"However, I'm into my 11th competitive year on the bounce. And even though I’ve thoroughly enjoyed prep, I haven’t had any excitement to ‘compete’, if that makes sense. The journey needed a destination. But the reality is I want more time to carry on adding to the improvements I’ve made.
"I’ve had to put my stubborn head to one side for once and decided that this prep was just a fat loss phase. And I’m happy with that. I don’t feel fatigued, I’m not carrying any niggles, I’m enjoying training and my motivation is high.
"So the time is to now push my food up, lower expenditure and carry on making improvements. And when the desire to ‘compete’ comes back I’ll have more improvements to showcase."
Frontdouble wishes Varney all the best and, if this is what he is looking like with no plans to compete, we cannot wait to see what he does bring to the stage when that excitement returns.
NABBA Mr Britain Adam Hickey has revealed his off-season has "definitely not gone to plan".
Hickey, who has impressed so far this season with several overall victories to his name, says he has barely trained or eaten since his run of competitions.
He is due to return to the stage soon and said on instagram: "As the beginning of prep begins soon, I've got very little time to reflect and this off season definitely has not gone to plan.
"If anything what off season have I done?
"I won't bullshit – I have hardly been training, hardly been eating, low motivation, still exhausted from this year's prep. I've even been giving myself reasons to not train.
"Distraction flows down an obsessive stream. But we carry on for the biggest shows of my life and, while I have now fallen behind from where I want to be, it’s not over yet.
"It is time to wake up for an even better version, remember why I started this and, with all the support I have from everyone around me, only I can defeat myself."
Would anyone bet against Hickey coming back better than ever?
LEWIS BREED (far left, above) dedicated his routine at the Texas Pro to his dad, who died just days before the show.
The IFBB Pro, who finished fourth, wrote on instagram: "This week I received the news that my dad passed away.
"To be honest I’m not sure how to deal with it. Although recently diagnosed with terminal cancer, we were told 12 months from now, so to get a phone call telling me the worst has broken me.
He was such a proud man, he loved nothing more than a beer with the boys.
"He had always been my biggest support from way back being on the sideline of every football game, to now showing off pictures of me to his mates down the pub.
"I will continue to make you proud.
"LOVE YOU DAD."
Frontdouble sends condolences.
IAN GAUNTLETT capped a string of competitive successes on Sunday by proposing to his girlfriend.
Gauntlett, on instagram as the 'Welsh Beast" secured victory in the classic division at the UK Ultimate Physiques last month. And yesterday he added the classic title from the IBFA Welsh competition.
And to cap it all he proposed to his girlfriend on stage afterwards – much to her pleasant surprise.
Newcomer Sarah Page and experienced Nader make an IMPACT!
BPA's first London event of the season finishes with a flourish
By John Plummer
IT WAS called the BPA Impact Classic and competitors – including Sarah Page and Nader Zareinoor – certainly took the opportunity to make an impact at this new event.
The contest at Cranford Community College was the BPA’s first event in the London area this year.
Organised by Impact Gym and Events, it was staged alongside a Goa Day festival in a neighbouring field.
The BPA once again showed what it was about by having swords and £500 cash prizes for the men’s and women’s overall champions. There were trophies and champions jackets for class winners and additional flowers and tiaras for the female champions.
There were some stunning physiques but at the end of the day the overall titles went to incredible newcomer Sarah Page and the vastly experienced Nader Zareinoor. Here’s how it played out.
FEMALE CLASSES
Sarah Page (above) looked so developed and accomplished it was hard to believe it was her first time on stage. The 34-year-old, who does cosplay as her idol Chyna, the late American wrestler, won women’s physique. She then overcame an extremely strong overall line-up to emerge as a star.
At 5ft 5in and a power-packed 67kg, Sarah Page looks like Chyna but with a better physique. Asked if her first time on stage was as good as she hoped she simply replied: “Better.” Look for more from this personal trainer from Peterborough’s prolific Fitness Station gym.
Page's closest rival in the overall appeared to be open bikini champion Tanya Lenna. Her flawless shape, accentuated by fine conditioning and stage presence, brought a very high-quality physique to the stage.
Maggie Turner (above) also excelled, winning the open and Masters Bodyfitness categories by displaying a beautiful shape and excellent posing. Helena Gomm’s excellent conditioning pushed her hard in the masters category. Then Briar Pitts, who initially entered bikini but was deemed too muscular, provided tough opposition in the open class.
You will see few better over-50s physiques than that belonging to Hatty McCafferty. She was the perfect example of how training and nutrition can yield incredible results at any age.
MALE CLASSES
There was nada anyone could do to stop Nader Zareinoor (second from left, below) storming to the overall title. At 45, he has been competing for almost 20 years and has a long list of shows on his 2024 calendar, culminating in November.
You might think being on stage so often would make it difficult to peak. But he was the best conditioned athlete on show.
First, he overcame the tall and impressive Barry Pitts in the over-40s, then his 87kg frame shone in the overall.
Daniel Jay Smith continues to impress and frustrate. The under-100kg bodybuilder has a seriously good physique, with good density and shape. But he needs to get tighter if he is to retain his BPA British title.
Macbeth Fernandes’ fresh and shapely physique took the under-80kg bodybuilding division. Pranav Shenoy’s extra thickness prevailed in the under-90kg line-up. Simon Marsh overcame Sean Ferguson in the over-50s.
In men’s physique, Grant Coles overcame Mark Winders in the over-40s. But he was pipped in the open class by the fabulous shape of Jahlani McCalmon — an athlete with real potential.
Barnett, who uses American Justin Harris for his nutrition, structures all his own training and anabolic steroid protocols.
And he said: "I ran a gram of primo, a gram of masteron and a gram of test, all the way up until 10 days out and then I dropped it.
"From then I switched to 200mg of winstrol a day and I immediately started hardening up."
Asked if he needed all 10 days on such a high amount of winstrol in order to see the effects, or whether a person could run that amount for five days, Barnett said: "You could get away with it that short.
"I felt fine but the only thing I did notice was that I always feel my muscles are like beef jerky when on the winstrol – everything's really dry."
Some of the comments on the instagram post mentioned blood results, but Barnett revealed he had his checked at three weeks out.
"I ran my labs about three weeks out and they were fine," wrote Barnett. "I am sure liver enzymes will be elevated from the winny. That will come back to baseline within a few weeks when I test again. They always do."
How power couple hit the States to compete at the same pro show
A COUPLE who met through the bodybuilding circuit have just placed fourth in the same pro contest in Chicago.
Carly Thornton and Llewellyn Davies have been together three years and are one of the few competitive couples in the UK.
CENTRE STAGE: Davies looking shape in the centre with an abs and thigh pose at the Chicago Pro
Davies was making his pro debut, having secured his IFBB Pro Card in November at the NPC European Masters in Milan. Davies won the Classic Physique class In Italy with great flowing lines and a beaming smile.
At the Chicago Pro, Davies managed a respectable fourth place in a category of eight.
Thornton, a wellness competitor who has competed in the Masters Olympia, also took fourth place in a category of five.
Ahead of the competition she said on social media: "Power meets power and we take on the world."
And in a personal message to her partner, Thornton added: "Just under nine months ago you won your IFBB Pro status
"When we met we made a pack that we would push one another to excel
"The memories, the dreams, the goals, the experiences we have shared for the past three years has been astronomical. This is what truly living life to the fullest feels like.
"Today is the day you do your IFBB Pro debut at one of the biggest shows in the world. And you walk out there with Llewy D energy, vibes and personality. This is YOUR MOMENT and you are going to blow them away.
"This is YOUR moment to enjoy the mixed emotions that come with it and say “I AM F@CKING PROUD OF ME”.
"A man who strives for greatness.
"A man who over comes challenges.
"A man who is born to bring energy to everyone he meets.
"Go and DO what LLEWY D does."
Following his fourth-place finish, Davies said: So yesterday we ACHIEVED one of the most memorable moments in my sporting career.
"A fourth-place finish among nine other champions all of which were incredible athletes deserving of their accolades.
"It’s officially hit home after watching the footage back this morning with @carlythorntonofficial that I have a VERY bright future in this sport. Holding centre stage throughout most of the comparisons to be moved at the end.
"The crowd went wild during my routine and the amount of people who congratulated me post show on my stage presence and energy was very surreal.
"Now we know exactly what’s needed and it’s nothing drastic just some more tissue and we will be winning shows at the highest level.
"From the bottom of my heart I want to dedicate my debut to my wife to be as she made the vision come to reality, at home and in the gym. Her belief in me and constant focus on our progress as a couple is what makes this journey so rewarding.
"My coach @calum_teamprocoach absolutely nailed this prep from start to finish and was up at all hours for the last 10 days straight checking me in five times per day and changing things as needed. Even sending me zoomed in pics of my dieted face.
"Now it’s time to grow with no remorse – 125kg here we come."
The pair are just two of six UK athletes competing at the Chicago Pro. Deke Walker, Rob Thurston, Barbara Kiss and Romana Skotzen are also in the US.
UKBFF falsely claim there is no route to IFBB Elite Pro show Night of Champions via the BPA – only through them
THE UKBFF are under fire over claims the only way to qualify for IFBB Elite Pro show the Night of Champions is via their federation.
The UKBFF's media spokesman Tony Naddeo published a video claiming reports the BPA were offering a route for amateurs to compete at the Night of Champions was false. He says only the UKBFF are allowed to offer IFBB Elite Pro cards.
The UKBFF do indeed award IFBB Elite Pro cards. But this year the BPA are offering several chances to compete at the IFBB Elite Pro show, Night of Champions.
Naddeo also claimed that such social media chat and internet reports were not true. The UKBFF then used their own version of the Night of Champions poster, removing references to the current promotors.
Dr Waqaas Mohammed [Dr Vic], joint promotor of the Night of Champions, hit back in his own video. In it, Dr Vic says he has "no affiliation" with the UKBFF. Dr Vic also states that he "does not like the way the UKBFF treats their athletes". Frontdouble.com has contacted the UKBFF for their response on these claims.
Frontdouble.com reported on June 13 that the BPA were offering two chances for amateurs to compete at Night of Champions. We reported: "The BPA has partnered with Dr Vic and are offering two routes to become an IFBB Elite Pro.
"On October 25 and 26 at the Thistle Hotel, Heathrow, the federation will host the BPA Dr Vic Supershow. It boasts a £20,000 prize fund and offers invitations to compete in the IFBB Elite Pro Night of Champions. The competition will be held in the same venue that evening.
Naddeo claims this is false. He said: "The UKBFF and the IFBB Elite Pro are the only ones allowed to give out pro cards. Whatever you read on social media, whatever you read on the internet, doesn't necessarily make it true."
The UKBFF has also been contacted to clarify these claims.
The UKBFF has also published on social media that their officials are welcome at the Night of Champions. They used doctored imagery to make a social media post, which suggested the pro show was their event.
According to promotors of this year's Night of Champions, this is not true. The promotors have written to the UKBFF asking for these posts to be removed. The UKBFF subsequently removed that element of their post.
The full video from Naddeo and Dr Vic's response can be viewed below:
The promotors have also requested removal of all UKBFF videos making such claims. As of Monday, July 15, those videos are still live.
The Core Fundamentals, with frontdouble's Men's Physique columnist Adam Nugent
THE saying ‘abs are made in the kitchen’ is a little misleading. Abs are ‘revealed’ in the kitchen, but they are built through well-targeted exercise and the ability to brace during those tortuous heavy lifts.
When we think about the midsection, or core, in bodybuilding terms, the primary thought is of course what we see on the outside. Think about when you are on stage and how much space your midsection takes up in your overall physique. Then you’ll understand why a strong midsection can play a significant role in your success at the show. Not just for having the better abs, but a sharp set of abs can catch the judges eyes in deeper line ups where others may be missed.
I’ve always trained my abs in the growing phase and during prep, with the same focus as any other body part. So it’s time for me to share my ‘must do’s’ when it comes to training the midsection.
Higher reps – Your abs are accustomed to a much higher amount of work than most other body parts, due to being utilised in nearly every movement we perform throughout the day. While the load may be minimal, this constant use of the midsection means they can take much more volume. I personally aim for anywhere from 10 to 30 reps depending on the exercise.
Keep it simple – you may see some fancy reverse-banded upside down rubbish on social media, but your abs aren’t complicated. Choose a few of the old fashioned favourites such as hanging leg raises, decline sit ups, crunches and cable wood chops and make every set count.
Conscious bracing – while this isn’t strictly an exercise, focusing on bracing during your resistance exercises will make it much easier to keep your abs contracted on stage when you’re hitting your poses. This also applies when training the abs. It can be very easy to let the hip flexors take over, especially when the abs are fatigued, so when you stop feeling the abs working – stop!
Here is an example of my abs workout I used in my last prep. I repeat this workout twice a week:
Hanging Leg Raises – 3 sets of 15 to 20 reps. *If you can’t quite hit the number of reps on hanging leg raises, supplement these with lying leg raises. Decline Sit Ups – 3 sets of 10 to 20 reps (or failure). *The level of decline you choose will dictate the difficulty of the movement. Start with the bench around 45 degrees and this should help to develop the lower section of the abs. Cable Wood Chops – 2 sets of 15 to 20 reps per side. *Set the cable high and focus on the opposing side of your abs. Don’t over rotate.
If you are competing and you’ve reached a level of condition to be proud of, the last task is to make sure you are peaked right to maximise the detail in the midsection.
Strom Sports Nutrition PeakMax is my go-to peaking supplement for every show I do. It adds the finishing touch to the weeks of hard work. I highly recommend it for anyone who competes. You can pick it up here.
In this latest video, Goold highlights the signs to look for when it is time to control that estrogen using an AI – aromatase inhibitor.
As Goold explains in his latest video, most of us know AIs as arimidex or aromasin. Some of us would include these in our cycles at moderate doses to control estrogen levels.
But, as he explains, the use of an AI should really be judged on an individual basis. While some of us might see estrogen climb with just a moderate amount of testosterone, others might not need anywhere near as much.
Some us can even control these levels with just a DHT derivative, such as primobolan, masteron or equipoise.
Watch his full exclusive video below:
Josh Goold is available for online coaching and can be contacted by clicking here.
PCA step up attempt to stop athletes who have competed before entering their First Timer events
THE PCA have decided to name and shame the athlete who broke first timer rules failing to tell them he had competed before.
Despite repeated warning from the organisation and the implementation of a signed declaration stating you are a genuine first timer, Yash Rupwani ignored of these and competed on June 30.
Initially he placed third in the Junior Men's Physique class. But he has since been stripped of this award and banned from ever competing with the PCA.
It is not the first time such an infringement has occurred. When asked by frontdouble.com on previous occasions which athletes needed to be removed from results, the PCA said: "I am afraid this is information we will not disclose. We have been in contact directly with all athletes affected."
Clearly frustrated with repeated behaviour, however, it now seems the PCA have chosen to name and shame guilty athletes.
On their social media account, the PCA said: "It has come to our attention that a participant in the PCA First Timers event on June 30, 2024 has been found to have previously competed.
"When registering online for a PCA First Timers contest, all athletes are required to complete a disclaimer and signed declaration confirming it will be their first time on stage.
"We can confirm that Yash Rupwani, initially awarded third place in the Juniors Men’s Physique category, has been disqualified and banned from all future PCA competitions.
"Any athletes whose placements were affected will be contacted to receive the appropriate trophy, medal and the recognition they rightfully deserve.
"We consistently emphasise throughout the season that we have a zero-tolerance policy regarding this matter.
"Unfortunately, it seems there will always be a small minority who enter first-timer contests dishonestly. Remember, if you cheat, you will be caught."
Frontdouble.com would like to get in touch with Rupwani – and his coach if he has one – to ask what their thinking and motivation was for competing in a first timer event.
The BPA will hand out invites to the overall winners of five categories in its British Championships on September 29. And the BPA will do the same for its Super Show on October 26.
It means at least 10 athletes will get the chance to compete at IFBB Elite Pro show, Night of Champions, held in the evening of the Super Show. Both will be held at the same venue – The Thistle Hotel at Heathrow.
Athletes will get one year to decide whether to accept their invitation to compete as a pro.
The BPA president Helen O'Reilly said: "We really, really want some UK competitors in the mix. We want everyone to feel they are worthy and it's not "out of their league".
"So it's a try before you buy sort of thing. You've won it [invitation to compete as a pro ], try it, continue as a pro or go back to amateur. Then within the year decide to be a pro or continue as an amateur."
The BPA believe this opportunity is the "best of both worlds" and is a win-win situation. An athlete will experience what it is like to compete on an IFBB pro stage. They can then decide later which path to take.
Categories the BPA make eligible for this opportunity include, Bodybuilding, Masters Bodybuilding. Bikini, Mens Physique and overall ladies [other than bikini].
Prize money will also be on offer at the BPA British Finals, the BPA Super Show and Night of Champions.
THIS season has seen many spectacular achievements already but perhaps none can match the debut campaign enjoyed by bikini athlete Christie Hands.
Having trained for nothing more than a photoshoot previously, Hands and her new husband, Danny, decided that 2024 was the year she was finally going to compete.
The pair had earmarked the 2Bros Hardbody Classic as her debut competition. But 10 days out, Hands decided she would try her luck at the PCA Universe. She is glad she did.
Hands, 28, not only won her class at the PCA Universe qualifier, she also won the overall. But it got better than that.
The next day, Hands, who is sponsored by Per4m Nutrition, again won her class at the PCA Universe – and again won the overall, winning with it her PCA pro card. Twenty-four hours earlier, remember, Hands was simply a first timer. She finished third in the pro line-up later that evening.
She then went on to win her classes at the Hardbody Classic and the Haider Mehdi Warrior's Cup last Saturday.
In an exclusive chat with frontdouble.com, Hands said: "I was completely overwhelmed. I was shocked. I could not believe it. Every single emotion in the world was absolutely obscene and you can see that from the reel I posted on instagram. I just dropped to the floor and just could not understand how anyone could ever think that I was better than any of those other athletes I was stood next to. They were all of an absolute insane calibre. I just could not get over it at all, still can't, still haven't processed it.
"I look at the profile we have got on the wall and I still cannot get my head around it. We have the swords, we have the medals, the trophies, the [PCA] pro card. I went on and made my pro debut and got third place and still cannot believe that myself. Madness."
A month on and Hands still cannot believe what she has been able to achieve.
She said: "To be honest, I haven't really processed anything. I haven't really had any time because I've almost had back-to-back shows. I did the PCA Universe qualifier and then I did the Universe. And the week after that was the 2Bros Hardbody Classic, so I did back-to-back peak weeks, which was very, very hectic. So I didn't have time to process anything.
"The look between PCA and 2Bros is a little bit different. So we had to attempt to soften out a little bit between those two shows. The Hardbody Classic, which was initially the first show I was going to do – originally I wasn't even going to do the PCA Universe, I only decided to do that 10 days out – my prep brain kicked in. I was a bit all over the place and I hadn't really processed anything. So I wasn't really all-in on that show if I'm honest with you.
"Also, softening out is something that is really difficult to get your head around, especially as a female. Putting a sparkly bikini on and strutting your stuff on stage is difficult as it is without having to gain a little bit of weight.
"So I wouldn't say I was more confident, but I went ahead and won both of my classes and just missed out on the overall. And that was because of my walk to the back. That was because I had put all of my effort and energy into my posing for my PCA because we had decided 10 days out that I was going to do that one. So I put all of my effort into practising posing for that and I did neglect my 2Bros posing.
"So the feedback from that show [2Bros] was to improve the walk to the back and to come in a little bit sharper, which is what we did for the Haider Mehdi last week. I haven't got my feedback for that yet, but I think I was a little bit too sharp when looking at the line-up. So you never know, bikini is very, very difficult to find that balance. And it always depends on who shows up on the day.
"But for both the Haider Mehdi and the Hardbody I did the Novice category and I also did the Open category and I won both of them. In the overall at the Hardbody, I think I came second or third. And same again for the Haider Mehdi. But they don't confirm that, it is just where you are stood in the line-up."
Hands was – and is – pretty relaxed, despite her new-found success. She appears to be very level-headed and comes across very well indeed.
She added: "Going into these shows, I was very, very relaxed. I had absolutely no expectations whatsoever. As a first timer, I just wanted to get up on stage and I wanted to fit in. I wanted to look like a bikini girl, that's all I ever wanted. I've been training for many, many years and it [competing] was kind of just like a bucket list thing for me really.
"I've done plenty of photoshoots during that time and have leaned out, but not to this level. And I just thought why not go for it. The stars have kind of aligned this year and that's kind of the point that we'd decided that this year was going to be the year. We had saved plenty of money and we'd moved ourselves down to Brighton to base ourselves closer to Braywick and Gatwick so we could fly to other competitions."
Now, however, there is just one more competition on the horizon for this season. That is, unless the temptation she discusses finally gets the better of her.
She said: "I am going to do the Portugal pro qualifier in two and a bit weeks. That will be where I am tapping out for this season. I have been dieting for a very, very long time, from October through to my wedding, which was in February. So I had a little bit of a diet break, then and had a little diet break over Christmas as well. And it wasn't too much of a heavy prep. It was a little bit more flexible, more of a lifestyle diet really in the initial stages.
"Then when we came back from the wedding, that's when we started the official prep for the competitions. It's going to be July when I finish [dieting], so I am going to have to tap out. I am very, very tempted by the PCA Worlds [in November]. But I want to see how I fare on the big stages in Portugal. But I will be tapping out because I think my husband might leave me afterwards! It's a lot of stress on the body, mind, the relationship. And it's time to get our life back as newlyweds."
UNDER THE MICROSCPE
Name: Christie Hands
Height: 169cm
Occupation: Online coach
At what age did you start bodybuilding and why?: 28 – this is my first season. I have trained for many years and did a few diet phases for photoshoots but never took it all the way to stage condition. I got married to my husband Danny Hands, who is an MP athlete and we decided that this year was going to be the year we put everything into bodybuilding. We live in the Isle of Man so we relocated to the UK for eight weeks to be in better gym environment. Closer to our coach, close to the shows so that we can attend more shows and also take part in more shows.
Competition titles: PCA Universe Qualifier – Bikini Tall – Winner PCA Universe Qualifier – Overall Bikini – Winner PCA Universe – Bikini Tall – Winner PCA Universe – Overall Bikini – Winner PCA Universe – Pro Card Win PCA Universe – Pro Debut – Second Place 2Bros/NPC – Hardbody Classic – Novice Class - Winner 2BrosPro/NPC – Hardbody Classic - Bikini Tall Class – Winner 2BrosPro/NPC – Hardbody Classic - Bikini Overall – Second Place. Haider Mehdi Warrior's Cup – Bikini Tall Class – Winner – Novice – Winner.
Hobbies: An obvious one! Training! I also enjoy a good bottle of whispering angel or Aperol spritz in the sunshine, or walks with coffee.
Current training routine: 10-day training split as provided by my coach.
What is your off-season diet like? I have never done a structured off season before.
What is your prep diet like? It differs for everyone so probably best not to go into too much details. But my food sources remain consistent throughout – carbs are all rice based, fats from either dark chocolate or beef mince and protein sources are from my sponsor Per4m. Or from either turkey mince or beef mince.
Favourite music: Quite varied, I couldn’t give you just a genre or type – I do love Lana Del Ray though.
Shoulder Down is the incredible story of Payette's life, revealing the agony of finding his dad dead when he was just five years old, to being told by his mum years later that he was, in fact, not his biological father. Payette was then told to leave home aged 16.
This is the final instalment of frontdouble.com's serialisation of Shoulder Down. It is our strong recommendation that all bodybuilders read a copy. It is raw, emotive, heart wrenching in its honesty and relatable.
Frontdouble.com has been in contact with Payette this week as he puts the final touches to his physique. He said: "I’m doing my best. Of course, though, there are some exceptional bodybuilders here. Winning at this level is extremely challenging."
As for his book, Payette added: "If the book teaches people to never quit and that it’s important to own your mistakes and be accountable, that’s all I could ask for."
AN EPIPHANY
"A strange thing began to occur within my wee brain during the year as I was training and prepping for my assault on the bodybuilding world. I was now 36 years old, the same age as my father when he took his own life.
"The competition would take place a couple of months before the anniversary of his death. Perhaps it was this realisation that was the impetus to start viewing the world and my own life in a different light. I had been carrying around so much rage and bitterness for years over his death and the circumstances of it.
"Instead of thinking of all the negative effects that the whole unfortunate incident had brought into my life, I started to think about what my life would have been like had my father lived. Certainly, over the years, I idealised him in my mind. He became almost a mythical being.
A cycle of depression and alcoholism
"In reality, he was a small average man who drank to excess. He was a good man. However, he certainly had his problems. Had he lived, my sisters and I would have been exposed to his growing alcoholism and escalating fights between my parents. My mother would have left him eventually and we would have been torn apart as a family in a different way. I would have certainly vilified my mother and would have no doubt followed in my dad's footsteps – a cycle of depression and severe alcoholism.
"His death, in its own way, caused me to find my own path. Right or wrong, it was my path and I was not simply becoming a carbon copy of him. I had broken the cycle. It forced me to strive to become stronger both mentally and physically. Even though I am still haunted to this day by the memory of his death, it was at 36 years old that I made peace with the fact that his death was not my fault. The other consolation was the knowledge that he indirectly passed away so that I could have a better life. If nothing else, I was an individual.
"The other change that occurred in my thought process was my feelings towards my mother. For years I harboured anger towards her. I was thinking more as a child than as a grown up. My mother had a very difficult situation to deal with. Now that I was in a relationship with a woman who was a mother of a young boy, I began to see and understand how challenging parenting really was.
"Believe me, my sisters and I were no joy to be around. We fought constantly and we each had more than our share of problems and attitudes. My mother raised three of us by herself. With very little money or resources and not once did I ever hear her complain. We always had food in our stomachs. There were gifts on birthdays and Christmas.
"I started to remember the good that she did for me. It started to become increasingly important for me that I did something great, something different. Not just for myself but also I wanted my mother to feel like she raised someone who was a success. I wanted her to feel as though she was a success as well.
"For some reason, I believed that succeeding in bodybuilding could help me achieve these things. My focus became this. In many ways, I started to withdraw into myself, pulling way from everyone. That included Mandy [partner] and Kyle [her son]. Even though I loved them both dearly, my tunnel vision began to kick in. That kind of focus can be a great thing. Most successful people have it.
Bodybuilding can be incredibly selfish
"The other side of the proverbial coin is that it can cause a person to forget what is truly important in life. Bodybuilding, I was to find out first hand, can be an incredibly selfish endeavour. Many relationships do not survive when a husband or wife decides to compete. It is all-encompassing. It takes a very strong and well-balanced mind to keep what is truly important into perspective.
"To compete effectively, a bodybuilder must spend ridiculous amounts of money on food, supplements, drugs, tanning and, these days, coaching. Let's not forget the endless hours spent in the gym training, doing cardio and posing practice. The partners or spouses are often an afterthought. Yet the bodybuilder will want and demand total support from our partners while often ignoring their needs.
"We expect the world to stop and take notice. To respect our mood swings, lack of energy and often our constant need for reassurance that we are 'big enough' or 'lean enough'. To top it off, only a very small handful of competitors in the world make any serious money from competing – literally less than 10 in the world.
"Competing even at the novice level is emotionally and financially costly. It's not like playing softball or recreational ice hockey. Essentially we spend thousands of dollars to win a trophy in a 'sport' that goes largely ignored by the general public. The average person has no idea what even happens at a bodybuilding competition.
"In many regards, bodybuilding can be a beautiful life-transforming hobby that can increase self-esteem, strength and health. However, it can also, in many ways, be cult-like. Bodybuilders and people in the industry tend to stick together and exclude those on the 'outside'. After all, how could 'normal' people possibly understand what we go through? We feel they judge us unfairly, yet that is often what we do to them.
"We forget that the key to happiness in life is much more than having a good body. In fact, some of the most miserable people I have met in my life have bodies that resemble works of art. Nothing is ever good enough and depression is commonplace. This will often push a spouse or partner away and the bodybuilder will then find a person in the 'lifestyle' to partner with. That can end up being its own kind of nightmare."
Just a feeling of sadness after a bodybuilding competition
"One of the very real emotions that many competitors experience after a competition is one of sadness. You no longer have an immediate goal. Everything you have been doing for many months has been directed towards a competition. Once it's over, a huge dark cloud can descend over you as you think, 'Now what?'"
Federation's British finals and Supershow will award the chance to win Elite Pro card
THE British Physique Alliance (BPA) has partnered with Dr Waqaas Mohammed [Dr Vic] – and are offering two routes to become an IFBB Elite Pro.
On October 25 and 26 at the Thistle Hotel, Heathrow, London, the federation will host the BPA Dr Vic Supershow. It boasts a £20,000 prize fund and offers invitations to compete in the IFBB Elite Pro Night of Champions. The competition will be held in the same venue that evening.
BPA president Helen O'Reilly said: "The BPA is only in its second season. But we have been overwhelmed already by the positive reviews and comments from competitors, their families, friends and sponsors. This has inspired us to do even more to give back to the athletes.
"Dr Vic shares this vision. He aims to inspire young people not only in business, but also in health and fitness. An accomplished competitor himself, he experienced some serious failings in the many organisations running shows in the UK. He noticed the BPA was setting new standards of professionalism and care for the athletes. This matched his vision to build up the UK bodybuilding and fitness scene and leave a legacy."
An unbeatable partnership to host the IFBB Elite Pro show
O’Reilly has been involved in the bodybuilding and fitness scene for more than 30 years. A previous competitor with British, European and Miss Universe titles, also one of TV’s original Gladiators – Panther – she understands things from a competitor’s perspective.
O'Reilly has judged all over the world at European, World Championships, the Arnold Amateur and pro shows. She also promotes the Masters Allstars, Rising Stars and the English Grand Prix, which is now in its 10th year.
Dr Vic recognised her knowledge of the sport and how to run a show. He realised that, combined with his business skills and passion for the sport, they could form an unbeatable partnership.
The pair are also delighted to bring back the iconic Night of Champions. This will give athletes the chance to compete at the highest level in the UK as part of the IFBB Elite Pro organisation.
The event – with $37,500 prize money – is just the beginning of a new era in the UK. The promoters have other exciting plans for the future, including a fitness expo next year
This date and venue for this year’s contest were booked initially as an independent show. But discussions and meetings presented an opportunity to create a truly international event.
On the advice of the Elite Pro organisation, Dr Vic and O'Reilly have decided to hold three categories this first year: Bikini, Men’s Physique and Bodybuilding. They intend to add more categories next year.
The IFBB Elite Pro Night of Champions will be held in the Aviation Suite at the Thistle Hotel, Terminal 5 at Heathrow. This makes it ideal for those travelling from abroad and convenient for competitors in the UK.
The event will be held just two weeks after the Arnold Sports Festival Europe. So the promoters hope to see many world class pros take part.
Pros from Australia, Barbados, Germany, Spain, Eastern Europe and the UK have already registered their intent to compete.
SHOULDER DOWN: "My entire reality was destroyed..."
The story behind what is driving Masters athlete Todd Payette to the NABBA world title
ON Saturday frontdouble.com published the first of its serialisation of Todd Payette's book 'Shoulder Down'. Canadian Payette, 55, is now just four days out from the NABBA World Championships in Linz, Austria. Shoulder Down is like no other. Charting his life from a boy aged five, when he found his dad dead in the car, through a brutal upbringing and his current success.
Here, frontdouble.com continues its serialisation of Shoulder Down, after Saturday's instalment when we learned how a five-year-old Payette had found his dad one morning, slumped over the steering wheel of their Pontiac, having killed himself overnight.
"You see, you do have a dad..."
"I suppose in the long run knowing the truth is better than living your life with false realities. In this case, finding out the truth about my dad only confused me further about who I was.
"It was probably not much more than a year after my dad took his life that my mother started "seeing" someone. I still remember meeting "Neil" for the first time at my mum's pre-game meeting she held with us before he arrived. We were not to bug him and so on and that we better listen to her while he was visiting.
"Enter Neil. He was a big man, close to six feet tall and a solid 190lbs. Compared to my dad, he was massive. Andy [my dad] was only about five foot nine and 150lbs at the very most and that's being generous. Neil had a deep voice and I was pretty much in awe of him right away. Being kids and curious, we asked all kinds of questions of him. I'm pretty sure I was the biggest pain and asked the most.
"His answers were never serious. When I asked him where he lived, his answer was "in a treehouse" and so forth. Never a straight answer.
I will never forget that backhand...
"Neil never spent the night, ever, nor did he make any effort to connect with any of us. Any conversations we had were pretty brief. He was pretty intimidating, not mean or anything. He just didn't pay much attention to us. The pattern of Neil visiting went on for years and he became part of the routine of our household. Only once did I cross him in any way. I was arguing with my mum about something stupid and he gave me a warning to listen. I don't know what got into me other than I was pretty mad and didn't have much respect for him as he had never acted like he gave a damn about any of us. So I told him I didn't have to listen to him.
"The backhand across the head told me otherwise and it sent me sailing. "Don't ever talk back to me, boy," was all he said. I would never forget that backhand.
"Not long after that incident, my mum said she wanted to talk to me. I was 11 years old at the time. She asked me to sit down, took a deep breath and said: "Todd, what do you think of Neil?
"I wasn't sure what she meant. He had barely acknowledged my existence. What was I supposed to think of him? "He's OK I guess," was all I could come up with.
"She continued: "I have to tell you something about your dad. Andy was not your father. Neil is your biological father. I had an affair and I became pregnant as a result with you. After you were born, Andy and I tried to work things out. We stayed together and Tina [younger sister] was born. So you have a dad. Neil is your dad.
"Stunned does not even come close to describing what I felt at that moment. Then I felt the anger welling up. I started screaming at my mum for the first time in my life. I didn't care if she beat me.
"This knowledge did one thing for me at that point in my life. It destroyed my reality.
"For the next little while, when Neil would visit, I tried to bond with him. I tried calling him dad. My mum had told him I knew the truth. This did not bring him any closer to me on any level. He was there to see my mum. He did not have any interest in me whatsoever.
I blame myself for my dad's death
As I tried to process everything, I came to my conclusions. I now blamed myself for Andy's death, feeling that me being the son of another man must have torn him apart. I was his only "son", after all, born on his birthday and I wasn't really his. Yet he treated me amazingly.
"It did not make sense. In my mind, it was the main reason he killed himself. I'm sure I played a part. I figured I must be pretty useless. My own father that I saw every week, would barely talk to me. He never did anything with me, never tried to be a dad, despite my constant asking to spend time with him. I had started to think that mum hated me as well; after all, I was an accident, a bastard. I wasn't supposed to even be there. This newfound knowledge that I was supposed to be happy about made me feel worse than ever."
"How much do you think you are worth?"
AS much as the black and white world of athletics made sense to me, in my personal life, the real world was a complete and total disaster. Many who knew me from the age of 13 to 20 may have described me as arrogant and possibly conceited. What I actually was is as far away from arrogant as you could be. Anything I showed on the outside was complete and total self-preservation. As I stated earlier, my mum is a hero to me, dealing with everything she did as well as she did.
"That being said, after the age of 12, she had no idea what to do with me. Much of that was me being male. I think she harboured a certain distrust for all males on some level. My mum was simply at a loss with me. She could not understand how my mind functioned and why boys did the stupid things they did.
"Add in that I was starting to rebel, had all kinds of anger issues and started to test her. This was a recipe for disaster. I started to steal from her and sometimes from my older sister. To this day I am ashamed of this. My mum was running out of options with me.
"She went to her doctor and told him everything that was going on with me and how she didn't think she could handle me any more. I remember a few weeks earlier, there had been a fight between us. We were screaming at each other, not sure over what. The doctor asked how old I was [16] and offered her a solution. That evening when I came home from school, my mum called me from her bedroom.
"She said: "You can't live here any more. You're 16 now and that means, legally, I do not have to look after you. You have to leave.
"Stunned best describes my feeling upon hearing those words and I felt a new low. I figured I had been right all along. My own mother hated me.
"She then asked me the worst question I have ever been asked in my life. "I'm going to give you some money. How much do you think you are worth?"
I didn't want to leave... I was fighting back anger and tears
"It took me a lot of years to forgive her for that moment. I'm not even sure she knows why she asked it. Why was she being so cruel? Maybe it was easier for her that way. She was making her only son leave after all because her doctor said it was a good idea. I told her I didn't want to leave. I was fighting back the anger and tears all at once.
"When do I have to go," I asked. "Tonight," she replied.
"She asked again, how much do you think you are worth. It hurt worse hearing it the second time. My answer gives a pretty good indication of where I was emotionally and what I thought of myself.
"Quietly I mumbled, "I don't know, 50 bucks?" I remember thinking, she will never give me 50 bucks.
"He response shocked me. "I am giving you two thousand dollars. It is everything I was saving to help you with college one day. So now pack your bag and go. Make the best of it."
"No 'goodbye' or 'I wish you luck'. Certainly no 'I love you'."
Follow frontdouble.com this coming week for more excerpts from Payette's brilliant book Shoulder Down, as we chart his epic journey to the NABBA world championship in Austria.
In this latest video, Goold provides a clear and concise explanation on how to modulate estrogen while using an anabolic steroid cycle.
While many people believe it is best to use an aromatase inhibitor such as either arimidex or aromasin, Goold argues against this. Especially when trying to build muscle.
Bodybuilders do need some estrogen in order to grow but using an AI alongside some DHT derivates can end up crushing your estrogen. This is a bad thing.
Goold explains how compounds such as masteron or primobolan – often used in an anabolic steroid cycle to build muscle – can do this job very well without the need for an AI.
Watch his full, exclusive video below:
Josh Goold is available for online coaching and can be contacted by clicking here.
Shoulder Down: "I found my dad dead when I was just five years old"
How Masters athlete Todd Payette is bidding for the NABBA world title
WHEN he was five years old Todd Payette found his dad slumped over the wheel of his car. He had killed himself overnight.
One of three children, Canadian Payette was raised by a strict mum, who belittled his efforts to better himself, often calling him: “King shit of turd island.”
Should he achieve his lifelong dream, he may even treat himself to a Harley Davidson Sportster 1200. Just a week out from the competition, Payette told frontdouble.com: "It has been my goal to give 100 per cent to this contest prep. The hernia that had held me back has been repaired. No more pain, time to go all out.
"While it is my intention is to win, bodybuilding is subjective; the only thing you have control over is oneself. I have reached my goal in terms of giving 100 per cent. That in itself is a win. Life is short. Own it. Live it well and go all out."
In 2021, Payette wrote and had published a book about his trials and tribulations, called ‘Shoulder Down’.
Here, in the build up to that NABBA world championship in Austria, frontdouble.com is serialising parts of the book, starting today and continuing over the next few days. It is an incredible story.
"The moment they told me he was dead, the pain was immediate and intense..."
“When your father is an alcoholic, things were not all rainbows and sunshine. When we lived in an apartment, Linda [Todd’s sister] and I shared a room. I remember us looking at each other as our parents had awful fights. Both of us were terrified of the yelling. I would ask her to make it stop and she would motion for me to be quiet as we hid in our beds. It was scary. Sometimes things would get smashed. I hated it, hated the feeling of fear. The next day, nothing would be said and life would carry on.
“We eventually moved out of the apartment to a duplex in Elmwood, a tough blue-collar neighbourhood in Winnipeg, just across the river from the much tougher North End and on a busy street. We had a yard! With swings and a sandbox, to our delight. My dad had a garage for his car, which made him very happy. We had our own rooms and it was all very impressive to me. It seemed things were good for our little family.
“Sometimes dad didn’t come home. I suppose many of the fights my parents had were about him vanishing for a couple of days. We were not allowed in our parents room, especially early in the morning. I had a pretty good system for finding out if he had come home. I went to the garage. If the car was there, he was home, life was good. My little world made sense.
"Sometimes he came home in the wee hours of the night. I always woke up when this happened. I never was a good sleeper and have sleep issues to this day. We had a ritual for when he staggered in – I would greet him and tell him I was hungry. I always had two choices: milk and cookies or cereal. He would fix it up for me and sit with me until I was done. Then he would bring me back to bed and stumble off to his room with mum. He always did this. Every time, without fail, if I woke up.
"I called out to him, louder: "DADDY?!"
"Sometimes we would talk a little as I ate. Sometimes not. Just him and I. It was always apparent to me that he was at least a little drunk and sometimes a lot drunk. That did not matter to me. It didn’t scare me. It was our time together without my mum and, better yet, without my crying baby sister and without Linda, who I saw as the “perfect” child who never got into trouble. Just father and son.
“1974. It was a beautiful warm sunny Sunday morning. I was the only one awake and Linda was at church with a school friend. After a bit of cereal and some morning television, it was time for me to check the garage to see if dad was home. If he had come home in the night, I had slept through it as there had been no cereal or milk ritual.
“Our garage was a two-car garage with lots of room and had that familiar smell of oil and gas, as many garages do. As I approached the door, I noticed a sound coming from within. It was our car and it was running. The image took me by surprise. There was dad, slumped slightly to the left in our big blue Pontiac, door closed, window open, engine running. I remember an awful feeling as I called out weakly to him: “Dad?”
“No response.
“I opened the car door and climbed on his lap. Something was wrong. I called out to him again, louder: “DADDY?!”
“Nothing.
"It felt wrong to leave him but I had to get help"
“The fumes started to make me feel ill and something told me to turn off the car. I suppose watching every move my father made served me well, as I knew exactly how to do it. I wasn't feeling so good from the exhaust and I shudder to think what could have happened had I not turned it off.
“It felt wrong to leave him. I tried shaking him, calling to him, hugging him and turned on the radio loudly. I didn’t want to leave him. After several minutes and with great effort, I knew I had to get help and had to tell mum.
“I ran into the house full speed and burst into my parents’ bedroom. I was shaking and could barely get the words out. “Mummy, daddy is in the car, he’s asleep and he won’t wake up!”
“Everything that happened immediately after was a blue of sirens, fire trucks and an ambulance. To this day, I feel quite bad for the fighfighter who came to speak to me. He gently put his hand on my shoulder and quietly said to me: “Son, I am very sorry, your father had died”.
“The pain I felt in my stomach was immediate and intense. There was nothing I could say. I simply ran to my room and curled up on my bed and howled. The pain would not stop. I was screaming.”
Follow frontdouble.com this coming week for more excerpts from Payette's brilliant book, as we chart his epic journey to the NABBA world championship in Austria.
He returned to his job as a PE teacher at William Edwards School in Essex after the half-term this week. And the kids have given him a new name.
He said: "There has been the usual banter with the students about the fake tan etc! But they are also interested in how I’ve done. A few are now referring to me as Mr Britain not Mr Griggs!"
Griggs has a few more competitions up his sleeve for this season. But his main focus now will be his debut as a NABBA Pro at the iconic Mr Universe competition. That takes place at the Birmingham NEC on November 3.
Nine NABBA Pro cards were awarded in total across the British Finals on Saturday. Class 3 winner Adam Hickey also secured his, while taking the overall title. His victory came just a week after his class and overall triumph at the NABBA North West.
There were also NABBA Pro cards for Class 2 athlete Tim Rosiek, Classic Physique winner Gavin Morris, Over 45 Men's Physique Jason Bond, Bikini Open athlete Sophie Occleshaw, Over 35 bikini competitor Elaine Rea, Men's Physique athlete Jonathan Fan and Miss Trained Figure Layla Allen.
NABBA are now working towards reintroducing their Pro League. Class winners only were provided by NABBA and can be seen in our results section here.
Men's Physique athlete joins frontdouble.com as columnist
PREPPING for a bodybuilding show is easy, or at least the foundations of the prep are easy. The difficulty lies in the adherence to your plan and the self discipline required. But there are things you can put in place to reduce the want to venture outside of your plan.
So here are my three key tips to making your prep as easy as possible.
Food choices - Your food choice during prep should very closely replicate the foods you consume in the off season. By doing this, you’re taking away (or at least limiting) any stress of sacrificing foods you enjoy. Now this will of course be determined by how clean your off season food choices are too. Sticking with similar food choices also helps to prevent digestive stress that can occur with new foods, particularly if you require large quantities. A supplement I use regularly is Strom Sports Nutrition DigestMax (vanilla) to help with my digestion.
Meal Structure - Meal structure has always been important for me during my preps and especially helped when calories are low in the final weeks. What I mean by meal structure is to base your meals around your activity levels during the day. For example, if you train during the evening, with the majority of your output compacted into a small window, keep your meals smaller in the morning. This allows your meals to be larger surrounding your activity window. This isn’t strictly ‘science’, but your body will be in a much better position to utilise calories following a higher level of output. And it will also stop you feeling famished, helping with adherence.
Don’t be so bland - Now some people will disagree, but keeping your food exciting can be the difference between falling off the wagon and driving that wagon to success. Using herbs and spices, as well as low-calorie sauces (Tabasco, Sriracha, low-calorie Tomato Ketchup etc) gives your food that taste boost that can actually lead to improved digestion. Make sure you stick to sauces that are zero fat. Otherwise the calories will begin to compound and disrupt your progress. I run my sauces right up to peak week. If you produce a look you want to bring to the stage with the sauces in, why cut them out?
As an added extra, another tip that can be extremely beneficial for most athletes is to prep your meals ahead of time. Most of us don’t have the time to make every meal fresh. So batch-cooking your meals will take away the unnecessary stress of cooking four, five, six times a day. This will also help to free up more time to spend with your family and friends. Or keep up with other tasks you can’t afford to let slip while prepping for your show.
These are just a few of the ways you can improve adherence and make your prep much simpler. The main thing is to find a method that works for you and stick with it.
School teacher bids to go from classroom to Class 1 Mr Britain
THREE weeks ago PE teacher Matt Griggs was gearing up for a simple summer cut. Come Monday, however, he hopes to return to the classroom after the half-term break as Class 1 NABBA Mr Britain.
"It was the Tuesday before the Sunday of the show [NABBA South East]. Before that I didn’t have any clue I was going to compete, he says. "I thought about it overnight and decided to just do it and see how it goes. So by that Wednesday I'd signed up for it."
Griggs, from Thurrock in Essex, went on to win Class 1 and qualified for the NABBA British finals in Bradford on Saturday.
He said: "From then I was like, if it’s going to be the finals, there’s going to be some good athletes, so I need to dig a bit more and get into better shape."
The past two weeks he has been doing exactly that, cutting his carbs to 50g a day in a bid to bring through his trademark chest striations and deeper cuts in his glutes. Luckily for him, the past week has been half-term, making it easier to manage than facing a classroom of inquisitive teenagers.
A teacher from the age of 18 and a career that has taken in countries from Kuwait to Poland, Griggs is one of the few who combine it with competitive bodybuilding. He has always been into sport. A promising goalkeeper with Colchester United at the age of 12, Griggs also had trials with several top clubs, including Chelsea.
A dislocated shoulder and changing interests put paid to any path to the Premier League. But his focus changed when a physio told him he needed to fill out more. Griggs began pumping iron and the rest is history.
As for combining bodybuilding and teaching, Griggs sees it as a positive. "There is a fantastic rapport you can build with some quite-difficult students," he said. "Boys who are 14, 15, 16, start to become quite conscious about how they look. I developed quite good rapport with students that are quite difficult to manage, because they’re interested in what I do.
My social media is on lockdown – but kids accessed my coach's!
"It’s quite funny because my social media is on lockdown because of safeguarding and all that kind of stuff. I don’t have any students follow me or anything like that. But when I used to have a coach, I used the hashtag 'coached by teambenbo'. So the students used to go on my coach’s account. And my coach, for example, would post like a competition that I had done at the weekend.
"I’d go to school and the students would say tell me what they had seen. So it’s actually quite a nice thing. But I do get questions such as what’s your training split? How do you get as big as you are? Then the obvious question that I get asked all the time is, do I take steroids?
"But it’s nice having that interest in something other than what you are doing in school. I’ve worked in different schools and played sport against different schools and there’s not many teachers who are bodybuilders. So it' i's a very unique thing."
How bodybuilding's structure is a saviour to many
The discipline which appears to help so many who turn to bodybuilding is also something Griggs relies on.
"This is how I manage things with teaching and bodybuilding," he said. "I’m very structured and very organised and very routine. I love routine. That that just helps with everything regarding time management. I know that I wake up and I’ve got to eat at this time. Then I have to eat at 11am because that’s when break time is. I have to eat at 1pm because that’s when lunchtime is.
"Then I have to eat after school because I'm just about to go to the gym etc. Having that routine, that structure, I thrive on that. When I don’t have that, like in the holiday time, a six-week holiday, I struggle."
There is also the inevitable banter, something which adds to the rapport Griggs has been able to build with students.
"You always want to be quite big as a bodybuilder. But then when you start prepping, you start leaning up and you do get smaller," he said. "And then the students are like, 'sir, are you still training...'."
But there is also a serious side. Most people in prep are stressed, tired and have what we bodybuilders refer to as 'prep brain'. This manifests itself as an inability to function at your normal level.
Most people would not dream of juggling that with a classroom full of teenagers. Griggs, on the other hand, manages it with style.
He said: "It’s having that structure, having that discipline to go to bed and get that rest and recovery. It is extremely important. The most important thing is that I don’t let what I’m doing in my personal life affect my teaching life.
"I’m very conscious of that. I’m aware of my responsibilities as a teacher and I want to give my students everything I can. And if that is ever affected, then I would look very seriously what I’m doing.
"So having that discipline and that routine, having that structure, is absolutely fundamental to everything. If I didn’t have that it would be extremely difficult to manage those situations.
"But don’t get me wrong, there are certain times where you might get a late night, just because you can’t sleep. And that overspill does lead to maybe being a touch more sensitive, a touch more tired, for example.
Being open and honest with students helps – they're human too
"But you just have to manage it and be adaptable. Just being open and honest with the students as well because they are human beings. For example, if I’ve been ill and I’ve got low energy, I’d say, 'look guys, I’m really sorry, but my energy is quite low today'. And and generally they understand if you seem to be human. They respect it.
"There is that element of it, the human side. They see I’m a teacher, but I’m not just a teacher. I also have other things I do outside of school. And when you start to build that rapport with them and they take an interest in something you’re doing, it’s reciprocated.
"I always take an interest in what they’re doing. For example, if they like training, I always make a big effort to have a conversation about how their training is going. I ask what they’re doing, what they’re trying to achieve. Is their diet good enough? They ask whether they can show me their diet. That's another question I get asked quite a bit.
"At William Edwards School, we’ve got a fantastic facility which is well equipped with weights and pin-loaded machines. We take the students there and, for me, it’s a passion. I take them through certain principles of training methods and hopefully it’s enjoyable to them. And that’s what ultimately my job is as a teacher, to enthuse students to lead a healthy lifestyle."
Come on Mr Griggs!
For now, all that is left is to polish his own physique ahead of Saturday's NABBA British finals, to ensure he is at his best in his bid to bring home that title. He won the PCA First Timers British finals in his debut season as a competitive bodybuilder. This would no doubt trump that achievement.
"I'm at a level now where I'm pretty happy and believe I'm going to be competitive at the weekend. It just depends who turns up, doesn't it?" he said. "I just enjoy it and I'll just go there with the thought that I've done the best I can in the time frame I've allowed myself and we'll see how it goes."
TICKLED PINK – How Claire Love smashed her stage debut
First Timer wins class, wins overall then appears on front cover of Beef It!
AS debuts go they do not get better than the one enjoyed by Claire Love at the NABBA South East on May 19.
Having never stepped on stage before as a competitive athlete, Love chose to throw herself in at the deep end.
There was no 'First Timers' competition on her radar. Instead, she chose to compete in the Miss Athletic Figure at the NABBA South East in Charter Hall, Colchester.
With her for support was her coach and boyfriend Danny Johnston, who tried to keep her calm backstage in the hours leading up to her debut.
Love, however, is not one for sitting twiddling her thumbs. She prefers to do things her way. And it worked.
Not only did she win her class, but she was judged as the best female in the entire show. "I was so shocked. It was mental," she said.
Not only that, but Love – complete with the overall winners' sword – appeared on the front cover of the recent edition of bodybuilding magazine Beef It!.
Love and Johnston will now be competing at the NABBA Britain finals at St George's Hall, Bradford on Saturday.
UNDER THE MICROSCOPE:
Name: Claire Love
Height: 170cm
Occupation: Owner/director The Pink Fitness Boutique. Personal Trainer. Online transformation coach. Class instructor
At what age did you start bodybuilding and why?: Roughly eight years ago after I had had my second son. I was 14 and a half stone after I had him and decided to sort my body out. I started looking at my food and doing a fitness video every day. After just over a year I got down to nine and a half stone. Started lifting weights with my brother in my garage and fell in love with it. Trained in my garage for years until I started training at body concept. With my training I always did it for myself. What I enjoyed and what I found aesthetically pleasing to my eye.
Hobbies: Love training, modelling, Eating food!! (When I can). I have a big sweet tooth! Drinking coffee, walks, theme parks
What did you look like before bodybuilding? After my second son in 2014 I was 14 and a half stone. This was before I got into bodybuilding.
Current training routine: Changed through prep a lot.
What is your off-season diet like? Same foods I eat now just more of it with some extras and weekly or every two weeks an off-plan meal.
What is your prep diet like? I prefer it very easy and basic so lots of chicken and rice
Favourite music: I love a very wide variety. Ren Chinchilla MGK Avenged sevenfold Avril Lavigne
Favourite films: Shutter Island, Insidious. I love scary movies
Favourite foods: Hh god! Chinese, Five Guys, Dominos pizza, White chocolate, Warm cookie dough, big cookies, doughnuts (All white chocolate)
Crucial Growth Phase: Beyond the misleading term "off season"
The Physique Coach Matt Adams explains why the end of prep is actually where the hard work starts
WHEN it comes to bodybuilding and physique training, the term "off season" often conjures images of relaxed routines and less stringent discipline. However, I’ve always found this term misleading. The so-called "off season" or growth phase is, in reality, a period that demands just as much, if not more, discipline, focus and mental fortitude as competition prep.
The Misconception
The term "off season" implies a break or downtime, suggesting that we are somehow less focused or committed. This couldn't be further from the truth. In fact, the growth phase is where the real magic happens. It's the time when we lay the groundwork for future success, building the muscle, strength and mental resilience needed to excel on stage.
The Importance of the Growth Phase
Building the Foundation
In the growth phase, we're not just maintaining what we've built; we're pushing boundaries and setting new standards. This period is about progressive overload, increasing training intensity and meticulously managing nutrition to support muscle growth while minimising fat gain. It’s a strategic approach that requires detailed planning and execution.
Mental Fortitude
While competition prep has its own challenges, the growth phase tests your mental strength in different ways. Without the immediate goal of a looming competition, it can be easy to lose focus. This phase demands unwavering commitment and the ability to stay motivated over the long haul. It's about maintaining a vision for the future and working tirelessly towards it, day in and day out.
Nutritional Discipline
Contrary to what some might think, the growth phase isn’t a free-for-all when it comes to diet. Precision nutrition is crucial. It’s about finding the right balance of macronutrients to fuel intense workouts, support recovery and promote muscle hypertrophy, while keeping fat gain in check. This requires a high level of discipline and constant adjustments based on progress and feedback.
Injury Prevention and Recovery
The growth phase also provides an opportunity to address any nagging injuries and focus on recovery. It's a time to listen to your body, incorporate mobility work and ensure that you're setting yourself up for longevity in the sport. Proper recovery protocols and smart training decisions now can prevent setbacks during competition prep.
Posing Practice
One often overlooked aspect of the growth phase is posing practice. Nailing your poses is crucial and it shouldn't be left until the last minute. The best physique on stage can finish last if not presented well and, conversely, a well-presented physique can outshine a better one. Practising posing regularly during the growth phase ensures that, when it's time to compete, your presentation is flawless. This is a non-negotiable aspect of your preparation.
The Role of a coach
During this critical phase, having a coach who understands the nuances of the growth phase is invaluable. A good coach provides the necessary structure, accountability and support to keep you on track. They help adjust training and nutrition plans as needed, ensuring that you’re continually progressing towards your goals.
Conclusion
The "off season" or growth phase is a time of intense focus and dedication. It’s when we build the foundation for future success, develop mental resilience and hone our discipline. As athletes, we must approach this phase with the same, if not greater, level of commitment as we do during competition prep. Remember, champions are made in the off season. Embrace the growth phase with the seriousness it deserves and you’ll be setting yourself up for unparalleled success when it’s time to step on stage again.
In summary, the growth phase is not a break – it's a critical part of your journey. Approach it with dedication and you'll see the results in your next competition. Stay disciplined, stay focused and keep pushing forward. And don't forget to nail your posing – it's a non-negotiable that can make or break your success on stage.
Matt Adams is a coach and bodybuilder. You can enquire about hiring Matt by clicking here.
Junior bodybuilder takes two overall wins and pro card
JUNIOR bodybuilder Kaya Yusuf stole the show at the PCA Universe weekend.
Yusuf won his class in the Universe qualifier on Saturday, also taking the overall. He returned 24 hours later to secure the PCA Universe title in the junior bodybuilding class. He was also awarded a PCA pro card.
Yusuf then won the PCA Universe overall title – with a gold sword – before going on to place second in the pro show.
He said: "Today we won the JR Mr Universe and the Mr Universe overall bodybuilding title. We then made history becoming the first ever junior to become a PCA pro. This entered me into my first pro bodybuilding show, where I placed second out of six world-class athletes.
"That booked my ticket and free flights to represent Team GB with the PCA team at the World Championships in Amsterdam. I am overwhelmed and so grateful for all the support.
"I’m sure it’ll all sink in tomorrow. Thank you so much to @jase_345 [coach, below left] and all his guidance. Without him none of this would’ve been possible."
Danny Baldwinson was another who qualified on Saturday by winning his class – bodybuilding medium – then went on to secure the PCA Universe title the following day, also being awarded a PCA pro card.
Catriona Scott won the bikini short class and with it a PCA pro card and her coach Dan Welburn said on social media: "First season on stage this year ever for her and she’s smoked every show to date."
Elsewhere, Frankie Fernandes secured the overall figure title and was also awarded her PCA pro card. So was Christie Hands, who won the overall bikini title. Tony Yem took his Pro card when winning the overall Men's Physique title.
Outside of the PCA, Zoe Miller continued her remarkable season by winning the overall title at the UKBFF Scottish Championships.
This story will update once more results are made available.
ATHLETES are gearing up to do battle at the PCA Universe tomorrow and Sunday – with one competitor saying: "I'm coming for them."
The PCA host the Universe qualifying event in Hull on Saturday, the last possible chance to gain a spot in Sunday's main event. Most invitations have been awarded during the PCA's regional shows so far this season. Tickets sold out during the week.
Lee Buchanan, an athlete in the Bodybuilding Medium class, is hoping for a first call out on Sunday.
Buchanan, above, finished second place at the PCA North West – a result which many called into question. He then went on to win his class and the overall at the PCA North East just seven days later.
He said: "It’s been hard trying to prep with a one year old who is teething and working a full-time job! But I’m coming for them though regardless. I want first call out at the weekend and I’ll be happy – but it's going to be stacked though!
"After that I'm going to have a break, then drop back in for the PCA Britain on October 20."
Class 1 and Men's Physique also set for Universe stage
Dan Baldwinson, below, is set to try his luck in the qualifier just a week on from winning his class and the overall at the NABBA South East.
Baldwinson, 32, is a Class 1 bodybuilding – Bodybuilding Tall in the PCA – and packs a good deal of muscle on his frame. He should find no trouble qualifying for Sunday's main event.
He told frontdouble.com: "I have to do the qualifier, which is a shame as a two day peak is needed. But it will be a different package this week. Much more tight and a little lighter due to actually manipulating this week as a peak.
"Sunday I just hope everyone brings the best so it’s a good show. I’ve never gone into a show thinking I won’t place, so we will see."
Adam Nugent qualified by winning his Men's Physique class and the overall at the PCA Saxon Classic on April 7. That has allowed him a decent amount of time to prepare after that successful prep.
He said: "Things have been going great. Its been a different challenge maintaining condition from the Saxon Classic for the best part of seven weeks. I had a week away to Egypt at the beginning of May. But it's allowed my body to freshen up and dig a little deeper this last two weeks.
"I'm hoping to bring an even more conditioned look but with maximum fullness. I've front loaded my carbs this peak week, which is a different method for me. But it seems to have worked well."
Helen O'Reilly, president of the BPA and Gladiator Panther from the original TV series, confirmed she is in talks to save at least two GBA shows.
The GBA folded this month saying they were "unable to meet their high standards under the current circumstances".
The BPA are in talks to save the GBA's Wolverhampton show, the Battle of the Midlands, scheduled for August 18. They have also reached out to Matt Adams, who was co-president of the GBA, to take on the Gainz Battle of Bedford, which was due to take place on July 14.
The collaboration with the Dr Vic Super Show on October 25 and 26 is still scheduled to go ahead.
The BPA have also confirmed they will honour any invitations to the British Finals which were secured at the GBA's only show this season, the Canarian Classic.
O'Reilly is away on business but is hoping to finalise a new venue for the Wolverhampton show on her return.
As reported by frontdouble.com on Sunday, the GBA said in a letter to athletes: "After careful consideration and extensive efforts, we have come to the difficult decision to cancel this year’s shows.
"This decision was not made lightly. It is rooted in our commitment to uphold the high standards and values that GBA stands for. Unfortunately, we have found that we are unable to meet these standards under the current circumstances."
The BPA are also expected to announce some significant news of their own in the coming days.
THE Global Bodybuilding Alliance has folded after just one show this season.
The federation, which was headed by Matt Adams (below left) and Dr Mohammed Waqaas (below right), had promised to "revolutionise the bodybuilding industry".
But after hosting the Canarian Classic on April 20, the GBA made the decision to cancel its remaining shows. Frontdouble.com understands irreconcilable differences between the owners forced the issue.
In a letter to athletes who had registered to compete in some of the eight shows they had planned, the GBA said: "After careful consideration and extensive efforts, we have come to the difficult decision to cancel this year’s shows.
"This decision was not made lightly. It is rooted in our commitment to uphold the high standards and values that GBA stands for. Unfortunately, we have found that we are unable to meet these standards under the current circumstances.
"Ensuring that our operations align with our ethical commitments is paramount and we believe it is in the best interest of all parties to not proceed under conditions that do not meet these expectations.
"Thank you for your understanding and for the passion you bring to the sport. Your dedication deserves the best platform and we regret that we cannot provide that this year. Wishing you continued success in your future endeavours. Warm regards, Global Bodybuilding Alliance."
Navy Leading Writer Underdown steals show at BPA Masters Allstars
By John Plummer
THE tight lines and perfect proportions of Alexandra Underdown stole the show at Brierley Hill as she sailed to an overall victory in the BPA Masters All Stars.
Underdown, 38, (below) who has been in the Royal Navy for 16 years, epitomised all that is good about bikini bodybuilding — tight lines, perfect proportions and outstanding presentation. Sadly for the UK she is about to be transferred from Portsmouth to the United States for three years, but she plans to continue her competitive adventures abroad.
America will no doubt welcome those tight lines and perfect proportions with open arms.
This was the second British Physique Alliance show of the year and it gave first timers – Rising Stars – and masters competitors the chance to take centre stage — and boy, did they make the most of the opportunity.
The event at Brierley Hill Civic Hall was played out in front of a fantastic crowd, who were also treated to a guest spot by IFBB Elite Pro Victoria Crewe. Crewe was four weeks out from competing in Bodyfitness in Budapest and was in incredible shapt.
Underdown's main rival for the overall was Virginija Mazintiene. Her lovely shape overcame Helena Gomm and Sarah-Kay Tushingham-Ford in masters bodyfitness. Gomm was the best conditioned athlete and had some breathtaking poses. But she may have been slightly too hard for the class.
Irina Bozenkova was the pick of two fantastic wellness athletes. Both she and Penny Davies displayed the kind of shape that has made this class so popular.
The overall also featured Ann Fraser, whose well balanced body and conditioned lower body took first place in Masters Bikini over 50 and Elizabeth Thornsby, whose athletic frame won Masters Bikini over 40.
In the Rising Star contest, Lauryn Jade Mannion, 24, (above) made a strong impression in winning the Open Bikini class. Trained by British bodybuilding legend Dayo Audi, Mannion showed the kind of shape that has the potential to go far. Elizabeth Thornsby recorded the first of two victories in the Masters Bikini class for women aged 40 to 49.
Gary Chappell (below) was the star of the show, winning the Masters Bodybuilding 40 to 49 and over-85kg classes, before lifting the overall. Chappell had a battle royale with Nader Zareinoor in the masters, which was one of the highlights of the day. Zareinoor was thick and hard and had eye-catching legs but Chappell's physique flowed a little better.
Steve Howarth was the pick of three excellent guys in Masters Bodybuilding over-50s. Tall, with a wide back, he got the nod over seasoned competitor Chris Unitt and Ryan Evans. Shaun Hannan's greater development helped him overcome Andy Batty's superb conditioning in the over-60s.
Carlo di Carlo's better flowing physique prevailed against Agam Saini in Masters Men's Physique 40 to 49. Saini, seriously lean, had the consolation of first place in the same category in the Rising Star show that took place first.
Classic Bodybuilding saw a battle between over 50's competitor Ryan Evans and local lad Gavin Morris. Morris (below) took the win and posed with his daughter Emily onstage afterwards.
Andrew Taylor's remarkably youthful and shapely physique won Masters Men's Physique over-50s, relegating the excellent Philip Earley to second.
In the Rising Star event, Allan Bell overcame Saini in the Open Men's Physique class and Scott Pugh won Muscular Men's Physique. Push showed excellent full and round muscular development. Joseph Benton won classic bodybuilding and, flashing his smile, certainly looked the part.
AS the editor of this bodybuilding website, I could not let this report be published without a personal comment on the British Physique Alliance.
I made the decision to compete with them while four weeks out from the NABBA Britain, feeling that I was pretty much in stage condition.
Despite the overall victory, I am glad I did. Quite simply, the BPA know how to put on a show.
This might be just the start of their second year in existence, but they run this operation as if they have being doing it for years. Smooth operation, from backstage to centre stage, with no one questioning where they should be and what was happening.
TV screens flanked the stage, with a large monitor in the centre showing each class, smoke machines, music, ticker-tape celebration. This was a party atmosphere.
That is not even mentioning the trophies. Excellent statue awards, standing 20-odd inches tall and overall swords that must have been five-foot in length.
If you are considering competing with the BPA, then my advice is, do not hesitate. Glitz, glamour, no egos, just pure feel-good factor.
Gary Chappell, editor and founder, frontdouble.com
Here, in the second in his series of columns, Goold has provided an explanation via video on just how to modulate estrogen when running an anabolic steroid cycle.
Watch the full video below and feel free to join in this discussion in the comment section below.
Josh Goold is a competitive bodybuilder and online coach. You can enquire about his coaching here. He also has a YouTube channel called GingerTraining.
'I had a traumatic childhood... I used bodybuilding to change my life"
How NHS nurse Zoe Miller took just two years to transform her future
MANY people hope their childhood years are filled with joy, hope and a feeling of invincibility. For Zoe Miller, nothing could be further from the truth. Little did she know then that bodybuilding would change her life.
She only picked up a weight two years ago but today she is the IBFA Granite City overall champion, the BPA Scottish Grand Prix overall champion and has just become a new professional with the NFMUK, after winning the AM & PRO Figure Toned class. Bodybuilding, she says, has saved her life.
"I came from foster care and had a very hard upbringing with a lot of trauma," she says. "I wanted to change my life.
"After I had my daughter, I spent the past 10 years raising her on my own and working to give her the best life and upbringing I could.
"Once she got older and started to get her own life, I knew I could now get some of mine back, because I had her young.
"I joined the gym to give me some discipline and routine... some purpose in life. When I first started it was just to get more healthy and take better care of myself.
"Within the first three months I knew I wasn’t exercising like everyone else. I naturally started bodybuilding – I had always looked up to the sport – and found it fascinating. It was like a work of art – I never imagined I could actually do it.
"I coached myself for a year and a half and thought, 'maybe I can do this'. So now my daughter is 12, I knew this was a perfect time to try my first prep. I’ve never looked back – it’s totally saved my life."
'I was broken – but bodybuilding changed my life'
Miller admits she was drifting through life, struggling to maintain a normal outlook because of how she had been mistreated as a youngster.
But alongside her daughter, the discipline of bodybuilding had given her additional purpose.
She said: "It has given me a proper focus. I spent years of my life trying to numb my pain as I was a broken soul. This is why I’m so passionate about the natural side of the sport.
"My health and well-being now is like night and day compared to how it was before. I eat whole foods, rarely drink, love training and cardio. I've never even touched a fat burner.
"I could write a book about my life and things I’ve been through but I truly owe this sport a lot, it’s honestly the best thing to have happened to me – aside from having my daughter."
UNDER THE MICROSCOPE:
Name: Zoe Miller
Height: 162 cm
Occupation: Assistant practitioner for NHS community nursing and personal trainer and coach.
At what age did you start bodybuilding and why?: 28 – and to change my life.
Hobbies: Travelling and visiting new places, helping people, going out with friends, spending time with my daughter. Love documentaries and learning about things, travelling and visiting new sights.
What did you look like before bodybuilding?I was out of proportion. Overweight slightly, no muscle mass, weak – and couldn’t run to save my life.
Current training routine: I work out four to five times per week, with cardio seven times a week.
What is your off-season diet like?I was about 3400 calories or just over.
What is your prep diet like? I started prep in January, with my lowest calories about 1200.
Favourite music: I love all genre of music depending on my mood. Spotify has 20 different albums of various stuff.
Favourite films: Anything funny, anything scary – and maybe the odd chick flick.
Favourite foods: Mexican or Italian, love Chinese and Indian too, but for prep it’s chicken and rice lol.
Full report from BPA Scottish Grand Prix as aesthetics and X shape shine through
By John Plummer
SOME outstanding physiques took to the stage for the British Physique Alliance's inaugural show of the year on Sunday – with Alex Johnstone and Zoe Miller taking the top prize.
The show included £500 prizes for Johnstone and Miller, along with swords and a host ot other great prizes.
The day showed what the BPA is all about. Promoter Harry Ogg said: “We're giving athletes the chance to compete on great stages, for excellent trophies and opportunities to compete abroad.”
CLASSIC competitor Alex Johnstone (above left, with female winner Zoe Miller) took home the £500 overall prize as well as the trophy for best male presentation. Alex was the epitome of the classic look, from his aesthetic muscular proportions to his posing routine. He won the height-to-weight restricted classic bodybuilding class to qualify for the overall. He then claimed the overall against all the other male class winners at the end of the show.
Johnstone was not quite able to pull off a vacuum pose, however, which led to him being marked down in the classic physique class, where the ability to perform a vacuum is mandatory. That opened the door for Mark Finnegan to take the title. Mark has a wonderful structure and if he gets a bit tighter will be a major threat.
Up to 100kg bodybuilding champion Chris Bayne had a superb muscular shape and, with a few tweaks, his physique will be a threat on a national stage. Atif Afzal’s nice taper and pecs helped him defeat Darren Sterrick in the under-80kg division.
One of the highlights of the day was seeing three competitors in the over-60s bodybuilding. It was a tough class to judge, not only for the quality of physiques but also because they brought different qualities. Runner-up Derek Wilson had the best proportions and a tight midsection. But winner James Murphy (above) was huge and vascular and took the title.
Alex Leadbetter, who is 56, packed plenty of shapely muscle on his frame to win the over-50s. His legs were particularly good for an older competitor. The evergreen Kevin Milne yet again nailed his condition to take the over-40s ahead of the peeled Matt Henderson. Kevin really is seasoned competitor who seems to know how his body works and puts in the effort to consistently get in shape. In novice bodybuilding, Neil Kerr’s more detailed look prevailed over Darren Sterrick.
Rising star Dylan Cahill (below) was the star of the men’s physique category. Dylan ticked all the boxes — he scored highly on aesthetics, had a superb taper and was rock hard. He won the juniors unopposed then showed he could more than hold his own in the open class by winning the over 179cm class, defeating David Campbell. David Lawson’s well-conditioned torso took the under 179cm class.
Paulo Emanuel Rocha Silva became the first muscular men’s physique champion. He and Ryan Gibson both had impressive upper bodies but Paulo’s conditioning was superior in a quality contest.
ZOE MILLER STARS IN FEMALE CLASSES
NHS nurse Zoe Miller was the star of the day, winning the bodyfitness class and the overall title. She also took the best female presentation trophy for good measure. Zoe’s excellent X shape was apparent the moment she walked on stage. And the good impression lasted, even when she turned around and showed great conditioning.
Bikini champ Abbie Hammond made a strong impression, winning the open class ahead of stunning junior champion Kama Donald (below), who has a bright future. Abbie had slightly more muscular development while still belonging very much in the bikini category.
In the masters bikini categories, Lisa Fulcher’s lovely balance and proportions took the 35 to 39 age category. Lyndsay Gallacher’s tall and athletic shape won the 40 to 40 age group. Wellness winner Courtney Buchan rounded off the roster of female champions.
Aberdeen’s Broghan Kirk (below), who has a benign brain tumour and epilepsy, won the disability class. She displayed an athletic shape with a creative routine.
The BPA also highlighted their collaboration with the Global Physique Alliance, which frontdouble.com reported on last month here.
Marcus Privett achieves goal of becoming an IFBB Pro – and now the fun really begins
MEN'S Physique athlete Marcus Privett says he will leave no stone unturned in a bid to become a "top-five Olympian" after finally winning his IFBB pro card.
The 31-year-old from Essex achieved his goal in his first attempt of the season – the NPC Sweden Grand Prix – having shrugged off digestive issues in his regional qualifier earlier in the month.
Despite his young age, Privett is an experienced competitor, having won several titles during his career. But the IFBB pro card is one target that had eluded him. Until now.
He said: "I cannot even put it into words. It has just been one crazy, crazy year. I had a problem with digestive issues at my regional qualifier, so I didn't place where I wanted to place [finished fourth]. That knocks your confidence because it's the worst placing I've ever had.
"But my coach had faith that I have what it takes to be a pro and I've always had it in my head that I've had the right physique to become pro after years and years of improvements, listening to the judges' feedback.
"So Sweden was the place I got it and was finally awarded with my pro card in a very stacked class with people from all over the world.
"There was about 60 people altogether doing men's physique and I'm honoured that I beat everyone to become a pro. There was a lot of people going for it [pro card] who had travelled from all over the world. And I was lucky enough to get it. I say lucky, but I have worked hard and tirelessly for years and years for this moment."
'Crazy year... but judges say I'll do well as a pro'
Privett, who owns The Muscle Market, a supplement shop in Grays, Essex, was unable to train for a number of months last year due to personal issues. But the former Love Island contestant got straight to work as soon as he could. And he put in plans to qualify at the 2Bros Kingdom Classic, before travelling to Sweden.
He said: "I've had a very crazy year and it would have been very easy to give up. But I refused, regardless of people wanting me to stop, or being put off, or getting a lot of hate. Now I can see that those people see me as a threat.
"I have had some great comments from professionals – fellow professionals – and from some judges saying I've got what it takes to do well in the pro leagues.
"So after a few days' downtime, I'll liase with my coach, then make sure I'm one of the best UK athletes. I want to become a top five Olympian. That is my goal and I will not stop until I get there. Regardless of however long it takes me, that is what I want to do.
"I'm just going to keep my head down and let my work do the talking. But I am very happy – although that does not even come close to how I'm feeling. It's not really sunk in yet but I am very excited for the future."
But Gomes revealed that initial plans to try to make it a hat-trick at the PCA Universe on May 26 could now be shelved.
He said: "I have some things I need to attend to and I've decided they are probably more important. As nice as it would be to do, there is always another year and I'll only go away to improve.
"That's not to say it's a guaranteed no for this year – we shall see – but I am always honest."
Frontdouble.com hopes that whatever issues Gomes needs to attend to are not serious. We hope he is able to return his stellar physique to the stage sooner than later.
The British Physique Alliance kicked off its season on Sunday with the Scottish Grand Prix.
The ladies overall title was won by Zoe Miller (above), who also secured the overall at the IBFA's Granite City show on April 7.
Miller has been quite active this season,placing third in the Ladies Toned Figure class at the PCA Scotland on April 14.
The men's overall title was won by Classic Bodybuilding athlete Alex Johnstone (above). He just missed out on a hat-trick of trophies when being pipped to the Classic Physique title by Mark Finnegan.
Johnstone has also been busy this season, having won the Classic Bodybuilding Tall class at the PCA Scotland.
Is test best for growth?
Bodybuilder Josh Goold discusses how to find your optimal testosterone dose
POT OF GOOLD! By Josh Goold
BACK before my time, the thought process of running your weekly testosterone to 1000mg as quickly as possible was thought to be best.
Now we know more about anabolic steroids, progressing cycles and total anabolic load, we understand that this concept is a little outdated.
But there is merit in trying to run your testosterone as high as your body can tolerate, until a modulation of oestrogen is needed. For some this could be 250mg, for others this could be up to 500mg to 600mg.
Testosterone is naturally occurring in the body, so we are used to the hormone. That being said, not to the larger supra-physiological levels.
Exogenous testosterone is one of the most studied anabolic steroids we have at hand. So understanding its abilities, its mechanisms, the potential it can give to us and also the consequences, is very easy to come by.
Testosterone will increase protein synthesis
Testosterone will drive anabolism, recruit protein faster and Increase muscle protein synthesis (MPS). This is just like other compounds, but other compounds are not as widely used in medicine, unlike testosterone.
For me, this gives it merit in attempting to run testosterone as high as your body can tolerate . Find your optimal testosterone dose before looking at modulating oestrogen with a DHT or something else.
So you can see it’s a little different from the early 2000s of racing to a weekly amount of 1000mg. There’s a lot more thought going into it in finding your optimal testosterone dosage.
Now the question is how do we modulate oestrogen (e2) while tapering test.
Well, the idea is to find out how much testosterone you can tolerate without needing to modulate. This is your optimal dosage. You see the likes of bodybuilder John Jewett showing how to taper by 50mg per week. He does this to the point where we see those negative e2 sides appear.
I’m not saying you need to wait for bitch tits (gynecomastia) to grow. But until we start to see noticeable side effects, such as uncomfortable fluid retention and higher blood pressure.
Once you have found your optimal testosterone dose, then we can look at potential methods of modulation. An aromatase inhibitor (AI), SERM or DHT (primobolan or masteron) helps modulate e2 very well.
I will discuss which one is best over the coming weeks. And I will also discuss growth hormone and insulin stacked within a cycle.
Josh Goold is a competitive bodybuilder and online coach. You can enquire about his coaching here. He also has a YouTube channel called GingerTraining.
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RYAN MIGHTY!
"Prep was easy" says PCA Saxon champion Gomes..."now for the Universe"
NEW PCA Saxon Classic champion Ryan Gomes is targeting victory in the Universe in only his fourth competitive outing saying: "Prep was a breeze."
In only his second competition on Sunday Gomes, 29, blitzed both the bodybuilding short division and the overall with a heavily muscled physique together with decent shape.
He said: "Prep has been about 16 weeks so far but is not finished. This was an early show for me – a "warm up". The proper show will be the PCA South West on April 20.
"Prep was easy, honestly, without sounding like an arse. I've had much more important life things to deal with that occupied the mind way more.
"But I've only competed once at a first timers before this, where I also won the overall. I'm competing in two weeks at the PCA South West and, if all goes well, I plan to prep for the Universe."
If that prep is easy too, then the Universe better watch out...
Completing the overall men's line-up at the PCA Saxon Classic on Sunday was Adam Wallace, who won the Masters Men's Physique division.
In the female classes, Hollie Mansfield took the Overall Bikini title, having shone in the Ladies Wellness class. Maxine McQuillan took the Overall Trained Figure title. Full results can be found in our Directory.
'It was the hardest thing I've done in my life – so I'm doing it all again this weekend!'
How Junior Bodybuilding champion Tom Rhodes announced himself on the big stage
NEW PCA Junior Bodybuilding and First Timers Overall champion Tom Rhodes says he is heading straight back into battle for Sunday's Saxon Classic before taking two years off to "do some more damage".
The 23-year-old stole the show at the Hull Bonus Arena, dominating his class before tearing up the stage to secure the overall title.
Standing 6ft 2inches, Rhodes displayed razor-sharp conditioning, together with a decent amount of mass and pleasing aesthetics, proving he is definitely one to watch.
DOMINANT: Tom Rhodes (right)
He told frontdouble.com: "It was a bloody hard prep. My first ever time prepping for a show. I've done multiple mini cuts just on lower cals to tidy up in the past, but never actually took it to the dark places which prep involves.
"Mentally and physically it was the hardest thing I’ve ever done in my life, from the rough nights to the struggles of working a 9-5 full-time job throughout the whole of prep. Thankfully I booked peak week off!"
Being on stage is where I belong
Despite his standout physique, Rhodes revealed that he only recently found the confidence to compete, believing he would not "fit in" on a bodybuilding stage.
He said: "I chose to compete because I absolutely love the sport and I’m fully dedicated to it and everything that comes with it.
"I’ve always wanted to compete but never really had the confidence or drive in me to think I’d fit in on stage. Little did I know it’s where I belong.
"I absolutely loved competing, being up there, showing my hard work. Coming off with the result makes me want to push myself now more than ever."
In fact, he enjoyed being in the limelight so much that he plans to compete again this Sunday, despite prep being more difficult than he imagined.
He said: "My plans moving forward are to compete in the PCA Saxon Classic on Sunday. I absolutely smoked the Juniors at the First Timers show – I made most of them look tiny to be honest.
"So I’ll be competing in the Saxon tall men’s classic with the big dogs. Then after that I’ll be going into a two-year year growing phase, with the aim of putting on a lot of mass. I want to come back and hopefully do some damage in the men’s classic scene in 2026."
The classic division has been warned... watch this space.
One response to “'It was the hardest thing I've done in my life – so I'm doing it all again this weekend!'”
James Room
Great one to watch this young man, very nice lines with plenty of time to fill out 💪🏽👌🏽
DAVE CROSLAND is also available for coaching. Anyone interested can contact Dave at dave@croslands.org.uk or via instagram or facebook
DAVE CROSLAND is considered the UK’s No1 authority on bodybuilding health and performance-enhancing drugs. He is the director of Croslands Harm Reduction Services and Under Construction Films. He is a personal trainer and bodybuilding coach and the founder of e-Val, a company offering private bloodwork analysis.
BPA and GBA finale offers £40k prize fund – plus more pro cards
Amateur and pro events for October Super Show
THE British Physique Alliance and Global Bodybuilding Alliance have announced a prize find of £40,000 plus a wealth of pro cards for their season finale.
The Super Show will take place at the Thistle Hotel, Heathrow Airport on October 26, with an amateur show in the afternoon followed by a pro competition in the evening.
The BPA, in only its second year, will once again be offering pro cards at its British Finals on September 15.
But the BPA, in collaboration with the GBA, will also be handing out pro cards at its amateur section of the October 26 Super Show – giving winners the opportunity to go on and compete in the evening event.
BPA present Helen O'Reilly, who was Gladiator Panther during the initial series in the 1990s, said: "You will be able to compete as amateur in the afternoon, win some prize money, then possibly get your pro card and go on in the evening to compete in the pro show and again win more money."
Heckles takes overall in season opener – and coach says they've nailed the 'bursting full' look in time for pro qualifier
NATHANIEL HECKLES secured a dominant victory in the first show of the season yesterday by winning the overall title at the 2Bros Kingdom Classic.
Heckles came in "bursting full", according to coach Joe Jeffery. And he believes they now have the perfect peak-week formula for their shot at an IFBB pro card.
Jeffery said: "I believe, maybe putting coach's bias to one side as we did hear similar yesterday [Saturday], that it was his best stage look to date. That is great news given this is his first show of the season and we're going to be pressing with everything we have for the pro card.
"We have managed to land him bursting full on stage loads of times. That is where he looks his best. It allows him to show his best attributes. But it has been a difficult balance bringing him in bursting full and having him dry at the same time. Not edging him into being too dry that he starts to flatten out a little bit.
"Judges last season did ask him to come in harder, which we did for the final look of the season. But he was a little bit dwindled down in pushing for that dryness. Nath didn't like the look – I thought the look was great. He placed just as well as he had done all season but that full, bursting, shrink-wrapped look was missing.
"So we put a couple of tweaks on his peak-week structure for this first show, which was a test to see if we could balance that a bit better. And thankfully it came off 100 per cent. He was absolutely peeled and dry and bursting full when he needed to be. So thank God we have the formula for the pro qualifiers.
"It was also a considerable amount of stage weight added considering he only had three or four months off-season."
PCA Mr Britain and NABBA Mr England overall champion fires warning shot as he plans October return to stage
RIKKI VARNEY has revealed details of what he calls "his most structured off-season ever" as he plans a return to the stage this October.
Varney brushed aside most people last season when winning overall titles at the PCA Britain and NABBA England.
He brought razor-sharp conditioning that others simply could not match, beating much bigger men in the process.
Now he has added more beef to his 5ft 8in frame, with coach Joe Jeffery saying 'the best is yet to come'.
In an instagram post on Tuesday, Varney said: "Weight is creeping up nicely and I’m sitting at 227lbs today. Had a couple of bouts of feeling under the weather over the past three weeks. But I used the time to rest and pull back. On the positive side, my joints are finally feeling good for a change.
"Prep is getting closer and it won’t be long until I transition into that. But for the meantime, I’m staying focused on the current phase I’m in. I’ve hit the point where appetite has lowered significantly. Now it’s about being disciplined to still hit all my planned meals regardless."
How my diet is currently set up
Varney continued: "My macros are currently at:
Pro - 285g Cho - 750g Fats - 70g Calories - 4770
"Plus I have an off-plan meal per week. I’ve not been too bothered about this recently and it’s generally been steak and chips or a Pepe’s. Then some KFC cookies for pudding. So nothing over the top.
"This is the most structured I’ve been in an off-season. I’ve still progressed well in the past with a very laid-back approach. So I’m expecting some significant changes when I compete in October. I just need to keep ticking the boxes and trying my best day in day out. I do believe I will be much improved this year."
And speaking with frontdouble.com, Varney sounded a warning to rivals thinking they can get one better on him this time.
He said: "What I have in mind in October is a 2bros regional and 2bros British. I would also like to do a show abroad and experience that.
"This is the first structured off-season I’ve had. Even with Justin Harris [previous coach] I would drop off and do my own thing [in the off-season] and hit him up for prep. But I’ve been checking in every week with Joe staying accountable and it’s really paying off.
"So hopefully I’ll have a good showing in the heavyweights. It’s going to be near impossible to top 2023 but I’m not done yet. I’ve still got a goal or two to try and accomplish before I’m done."
Watch this space. Varney was polished and then some in 2023, so frontdouble.com cannot wait to see the physique he displays come October.
Having been dismissed by the NHS, under pressure from Government protocols during their response to Covid, Sykes paid for private healthcare. It was here when he discovered the true extent of his horrific injuries and the risks he faced.
FULL BLOWN: Eddie Sykes and NABBA judge Steve Johnson
Three years later, he had not only fought back to full fitness, but he had become a British champion and secured second in the NABBA Universe. It was a comeback like no other.
Last month, Sykes spoke to frontdouble.com to share his current leg training routine. Because of his leg press injury, Sykes must now use a fraction of the weight he used to lift. Instead, he focuses purely on the movement, the squeeze, tension and pre-exhaustion work. It is actually not possible to go as heavy as he used to.
And now he has published his full routine on his YouTube channel, which frontdouble.com is republishing now for you to see.
The reasons behind the astonishing rise within bodybuilding of a 21-year-old who has never competed
COMMENT by Gary Chappell
DURING the recent Arnold Classic, former IFBB Pro and current bodybuilding coach Milos Sarcev posted a picture of himself with Sam Sulek.
Alongside the picture, Sarcev included the caption: "With superstar Sam Sulek. Sensational young bodybuilding prospect that took the world by the storm. Super polite young man."
If you do not know this "superstar" and "sensational young bodybuilding prospect", who is not just polite but "super polite", then some would accuse you of living under a rock. In the world of social media, you are not allowed to have a life outside of bodybuilding. You must have been living under a rock, therefore, had you not been buried pages-deep in social media watching Sam Sulek.
WINNERS' ENCLOSURE: Milos Sarcev (left) and Sam Sulek
Sam Sulek has made a name for himself in the bodybuilding and fitness world via TikTok and YouTube. He has never competed but certainly boasts a physique that looks as though he has.
I made a two-word comment on that post by Sarcev. It simply said: "The world?"
You see, ask 10 people in the street who Sam Sulek is and my guess is eight will say no. That is not "taking the world by storm".
Sulek was so successful he took seven billion people by storm. No perspective allowed
I work in an industry infected with people lost in a seemingly impenetrable bubble. Every sport they attend is "incredible" and anything their interview subjects say are the "best quotes" or "best story ever".
The lack of perspective grows tiresome and so I called for some perspective over Sam Sulek. Hence, yes, while he might have taken the bodybuilding world by storm, he has not taken the world by storm.
Ergo, I am now a "goof", according to social media. A "jealous" goof at that. One who cannot see his potential. One who needs to "sit down, bro".
Playground mentality aside, it leads to a wider point. How is a 21-year-old who has never competed in a bodybuilding show seemingly bodybuilding's next big thing? Why is Sam Sulek so successful?
Frontdouble.com caught up with bodybuilding coach Justin Harris, who offered detailed insight into why Sam Sulek is so successful.
Sulek is so successful because he represents the exact age group who are obsessed with bodybuilding
Harris said:"Sam is successful because he's the exact demographic of the largest portion of people who are currently obsessed with adding muscle mass. Males in their early 20s.
"I used to watch Jay Cutler eat, train, get groceries and send out mail for four hours in those 'days in the life' videos 15 years ago. When you're obsessed with bodybuilding, that's all you think about and you'll watch videos all day long.
"Those people are also of the age who don't have money, so if Sam went the coaching route, it wouldn't have worked as well. But he nailed it. HOURS of YouTube content, frequently posted, of him just training and talking about bodybuilding. And of him showing the bodybuilding lifestyle that a large percentage of 18-26 year old men love. All in a way that they don't have to spend money to access.
"It was brilliant and obvious in hindsight. It also worked because that wasn't Sam's plan. He was also one of those young obsessed men. He wasn't working, he was just having fun filming what he loved to do.
"If he tried to monetise himself out of the gate, it would have gone nowhere. If he tried to monetise his videos (guided them that way) it would have gone nowhere. But because it was real, it was what he loved and it was very high volume – it can't seem like someone is "everywhere" if they're only posting one reel a week, they have to be literally everywhere you go online – it worked brilliantly.
"His is a really cool story in my opinion; young kid follows passion, passion pays off. Thousands of others attempt to replicate it for monetary purposes and they all fail (or will anyway)."
Sam Sulek is certainly successful. He has millions of followers, something ordinarily reserved for champions. He is also now sponsored by Hosstile, the bodybuilding company owned by former IFBB Pro Fouad Abiad. One wonders now whether he will ever compete, however. Maybe now he has too much to lose...
Now he has revealed tentative plans for the forthcoming bodybuilding campaign – with the NABBA Universe top of his list.
Smith Junior said: "I'll be doing the Universe but, as of now, I'm not sure which show to do in order to qualify for it. I'll be competing in October anyway, so I will be looking at shows around that time. Possibly the NABBA England, because I have never done that show before."
The NABBA England takes place on October 13 and is the final qualifier for the NABBA Universe on November 3.
"I've won the NABBA UK and I've won two regionals, but I have never won the England," said Smith Junior. "I've never done it – so that might be one to do alongside the Universe. And it is kind of like all four isn't it – UK, England, Universe, British, which I won last year, so that will cover all bases."
Smith Junior is also a bodybuilding and fitness coach. He also offers courses if you want to qualify as a coach or personal trainer. To enquire about his services, click here.
PRIVETT SAYS HE'S 'ONLY 60%' FOR SEASON OPENER – BUT PICTURES TELL A DIFFERENT STORY
Trials and tribulations of a Men's Physique competitor hunting down IFBB Pro Card
MEN'S Physique athlete Marcus Privett believes he is only 60 per cent close to his best for the UK's season opener on March 23.
But one look at his recent check-in pictures suggests he will be dialled in for his pro qualifier next month.
Privett will return to the stage for the 2Bros Condition Coaches Kingdom Classic show in three weeks, which acts as a regional qualifier for those in the UK wanting to battle it out for an IFBB Pro Card later in the campaign.
Wheeler told Privett he should already be a pro
Privett – once told by the Flex Wheeler that with his shape he should already be gracing an IFBB Pro stage – normally comes in sliced to the bone, with aesthetically pleasing, flowing lines.
He said: "I'm three weeks out but only about 60 per cent [ready] for this one. I don't really feel like I'm "in" this time around. I feel like I'm still quite a while away. Even my pictures are not great and I don't feel that great at the minute, either.
"I lost a lot of size last year and I haven't had the time to put that back on yet. But I need to make a weight category this time, so it's a different way of approaching it than we have done before.
"But I need to get this done. I just don't want to put too much pressure on myself. I will do the regional, then straight to Sweden – which is a pro qualifier – and straight after there is Portugal.
"They are the plans but there are a lot of good guys competing, so we'll see what happens.
"Right now I am hitting individual body parts in training just to get some extra detail. But I need to get tighter without losing any more size."
I was told I might never walk again after leg press injury
How Class One bodybuilder's leg press injury turned him from big and powerful, to helpless and fragile, after NHS told him scan showed no damage when in fact it was so severe it could have changed his life for ever...
AT the beginning of this video, you will see footage of Eddie Sykes' leg press injury which he suffered in May 2020. This has been reproduced with Eddie's permission and can also be seen alongside his explanation on his YouTube channel here.
In just three years he has experienced the depths of despair after being abandoned by the NHS. He spent thousands on private surgery to avoid permanent life-changing damage to his body. And he suffered with subsequent mental health issues.
But last September he achieved the seemingly impossible – returning to the stage to win the NABBA Mr England and finish runner up at the NABBA Mr Universe.
Masters Over 45 athlete cuts a monster figure in the gym ahead of NABBA shows
PETE LAWSON has released some video footage of his training as he gears up to compete at this year's NABBA England and NABBA Universe.
Lawson returned to the stage last year, winning the NABBA Britain Masters Over 45, before heading to Italy, where he won the NABBA World Championship.
Now Lawson is ready to tackle the NABBA England on October 13, which acts as the final qualifier for the NABBA Universe in Birmingham on November 3.
The Masters Over 45 category is always extremely competitive, regardless of the federation and Lawson is certainly one athlete to look out for this season.
And let there be no doubt that the NABBA Universe is the one at the top of Lawson's priority list and one he will be keen to take home this November.
If you are looking for bodybuilding or fitness coaching, you can contact Lawson and his wife Sarah Lawson through their website SPL Fit Coaching.
Great exposure for Masters Mr Universe Mark Taylor – but his lower-protein diet has attracted much attention
NABBA Masters Mr Universe Mark Taylor has received widespread media exposure in the past week – with the BBC even reporting the secret behind his victory last November was a lower-protein diet.
The website BNNbreaking.com also picked up the story, in which Taylor reveals how a switch to a higher carbohydrate and lower-protein diet paved the way for his Universe success.
This is all very good exposure for bodybuilding and excellent for Taylor, but it is worth looking further as just why BBC Scotland decided to look at the sport, especially given the Universe was three months ago.
The story includes quotes from a Professor Lindsay Jaacks, of Global Health and Nutrition at the University of Edinburgh, who appears keen to “debunk” the idea of high-protein diets.
In isolation, there would be nothing wrong with lower-protein diets. But it is worth adding some context.
Picture: LEE ARCHER
Right now, Climate Change is being highlighted by governments around the world. You would no doubt have heard the phrase “Net Zero”, which is being trotted out repeatedly at every opportunity.
To achieve Net Zero, those in power believe the farming of meat – protein – must end, or at least be restricted to an absolute minimum. This has led to widespread protests across the globe from farmers, who are being put out of business.
Billionaire Bill Gates, a strong advocate of Net Zero, has also been quoted publicly about his goal of producing lab-grown meat. Gates, it must also be noted, now owns the largest amount of farmland in America. The World Economic Forum has also published reports into what they see as the "benefits of insect protein".
So we “may” have a reason why – seemingly out of the blue – the mainstream media, never a branch of press to cover our sport, are suddenly interested in bodybuilding; because those in power are keen to push lower-protein diets.
Whether you agree with this theory or not, Taylor’s story is nonetheless interesting.
He told frontdouble that he implemented a lower-protein diet by essentially cutting his protein by more than 50 per cent, adding that he “put my carbs through the roof” in a bid to secure the coveted Mr Universe title.
Speaking the BBC Scotland interview, he added: “I got ripped with carbs. I’m delighted and wouldn’t go back to a high-protein diet.
“I had 10 Scotland titles and had all the Mr Scotland titles but I couldn’t progress any further at British level as I wasn’t big enough or hard enough until I met my coach Vicky McCann and she introduced carbs into my diet.
“People don’t believe they need carbs for bodybuilding but this is the most successful I’ve ever been. I wish I had known sooner.
“At first when I started eating a lot more food and carbs I felt in a lot of pain because my body wasn’t used to it as I had been dieting on very little food for so long. In the past on my high protein diet I had felt tired a lot.
“But suddenly on this high-carb diet I had all this energy so I could train for longer and harder and I felt stronger. Then I noticed my muscles looked bigger and fuller and harder, I just couldn’t believe it.”
Frontdouble has reported on this subject before, with American coach Justin Harris of Troponin Nutrition a big believer in high-carb diets. His views on protein, however, are slightly different, with some of his nutrition plans using higher protein – 60g per meal over six meals for some and 30g per meal over six on higher-carb days.
Also speaking in that BBC interview, Prof Jaacks also targeted the use of supplements. While she may well be right on this, supplements are exactly that – to supplement. What is perhaps more true is that they are for convenience; is might be easier for someone to consume protein from whey in a liquid meal alongside blendable carbohydrates and fats than it would be a steak or chicken breast for example.
Picture: LEE ARCHER
She said: “I’m not at all surprised if he was restricting carbs in any way that he wasn’t getting very far, because carbs are absolutely the most important of the macros when it comes to thinking about exercise.
“Carbohydrates are absolutely critical because that’s what the brain and the muscles use for energy sources during exercise. You really need to have sufficient carbs if you are going to be exercising particularly at that kind of elite athlete level.
“It is really great to debunk this idea of high protein diets because it’s generally overstated. Even people who are going to the gym a couple of times a week are likely getting perfectly sufficient protein and don’t need to do anything in terms of increasing protein through taking supplements.
“There is a lot of public emphasis on protein and bodybuilding and taking the supplements and protein shakes but really it’s not required for most people even people who are going to the gym a couple of times a day.
“Athletic associations now also emphasise actually a food first approach to getting protein rather than supplements and there are other nutrients in food itself that are good for health.
“So my recommendation is to try to get what you need from food and most people can do that in their usual diets.”
McCann, chairwoman of the British Natural Bodybuilding Federation and Taylor’s coach said: “Bodybuilders will eat slightly elevated protein from your average person because they need muscle growth. However, the way I train my athletes is that we have a much higher percentage of carbohydrates than protein because carbohydrates are muscle sparing.
“When your body is low in energy, if it’s lacking carbohydrates it will use protein as a source of energy, so it means you are actually using your protein as a source of energy rather than a source of growth which is not what you are looking for as a bodybuilder.
“Keeping the carbohydrates high through a diet works. It doesn’t work very well for sedentary people but if you are training hard you do need carbohydrates.”
In an exclusive interview with frontdouble.com in December, Sykes detailed the extensive injuries he suffered during a 600kg leg press in 2020 and how the NHS, under pressure from the Government's Covid protocols at the time, somehow concluded that his scans showed no damage.
Sykes then paid for private healthcare, with doctors there finding, rightly, that he "needed help and needed help now" or he would struggle to ever walk again, let alone return to bodybuilding. He had broken his pelvis, severed his adductor longus and torn off his pectineus and pyramidalis.
In our December interview, Sykes detailed his incredible return from this injury to winning the NABBA Mr England last September and has now shared the leg routine he uses to ensure there is no repeat of that horrific injury.
Sykes must now use a fraction of the weight he used to lift and instead focuses purely on the movement, the squeeze, tension and pre-exhaustion work – so it is actually not possible to go as heavy as he used to.
One week his leg training routine is quad dominant, as below, with the next being hamstring focused.
His full training video will soon be available on his YouTube channel but below is a sneak preview of his revised leg training routine:
EDDIE SYKES' LEG TRAINING ROUTINE [quad focused]:
Leg extension – three working sets
1: 15-20 reps
2: Triple drop set 15 reps each
3: 20 reps with a hold
Pendulum squat
Two sets, last one a drop set
Leg press
One set, 100kg, to 100 reps
Abductor
Three sets, 10-15 reps
Calf raise using leg press
Three sets, 10-15 reps
Why not try this leg workout yourself and let us know in the comments below how you got on.
Eddie Sykes is also available for coaching and his details can be found in our Directory.
Iconic 'Prepare for Glory' show postponed until 2025
But promotor James Room confirms he could host TWO shows next year as qualifiers for a World Championship and Mr Universe
JAMES ROOM'S iconic Prepare for Glory show will not run this year but is expected to return next season – and with a twist.
In an interview with frontdouble.com last month, Room confirmed he was considering cancelling this year's event to concentrate on winning the PCA Masters Over 50 British title.
Room had also moved federations from the IBFA to the NAC last year, but a series of problems at the NAC Universe late last year led to a fall-out.
And last night he confirmed that May's Prepare for Glory show would now be postponed until 2025.
FANS MUST WAIT: James Room's Prepare for Glory show will return in 2025 – and better than ever
He said: "There are a few personal issues that need to be sorted. Plus, I also want it [the show] right for athletes and, after what happened with the NAC, it wasn't enough time to make changes with a different federation in order to move forward.
"I want to include qualification for some sort of world championship, so doing this [postponement] means that, in 2025, we have the possibility of two Prepare for Glory shows; one to qualify for a Worlds and one for a Universe."
He also explains how, two days prior to flying to Spain for the PCA World Championship, he was rushed to hospital with "stomach pains that brought me to my knees" after suffering an extreme reaction to fibre that almost cost him his life.
And Room also details the story behind the birth of The Spartan, the nickname and persona which Room has adopted since 2015.
You can watch that full intervie by subscribing to our premium model for just £2.99 a month.
Amid the murky world of the internet the likely truth is that keeping it simple in bodybuilding is the fastest route to success By Gary Chappell SOCIAL MEDIA is awash with so-called experts and thinly veiled attacks but keeping it simple when it comes to bodybuilding is always key. You will see a constant steam...
Continue reading frontdouble.com, the online bodybuilding magazine, for just £2.99 a month.
INSULIN 101: Guide and protocol for optimal use in bodybuilding
Study on the anabolic hormone with additional tips by coach Justin Harris
MANY people will scare you into believing insulin use in bodybuilding will kill you.
In fact, some find difficulty in obtaining it because of such concern.
Proper insulin use does not kill. Stupidity and recklessness does.
While frontdouble.com is not suggesting anyone use insulin, this guide has been set up to outline the most optimal way to use it if you plan to, or if you already are using it.
For those who do not know, insulin is a hormone that is naturally produced in the body by your pancreas. The organ releases insulin into the bloodstream whenever you consume carbohydrates. It does this in order to regulate your blood sugar level. Insulin’s job is to transport that glucose [sugar] from your bloodstream and into your cells.
According to the website healthline: “It also encourages cells to take in amino acids (proteins) and lipids (fats) to a certain extent. Insulin also prevents the breakdown of glycogen, protein and fat in your body.”
In this sense, insulin is anabolic. A study published on Pub Med offers a concise explanation: “Insulin is considered to be an anabolic hormone in that it promotes the synthesis of protein and glycogen and it inhibits the degradation of these compounds in muscle tissue. Glucose normally provides energy sources for tissues of the body, its uptake by muscle requires a secretion of insulin. Insulin stimulates the uptake of amino acids into cells and simulates protein synthesis in muscle tissue.”
In an article for bodybuilding.com, Dr Jim Stoppani writes: “From the pancreas, insulin enters the bloodstream and travels to various tissues, including muscle tissue.
“The muscle fibers [or cells] are lined with insulin receptors, similar to a docking station. Once the insulin molecule docks on to the receptor, it signals the muscle cell to open up gates.
“This allows allow glucose, amino acids and creatine to enter the muscles. This process is a major reason why insulin is so important for building muscle.
“Insulin also indirectly aids in muscle development by causing the blood vessels to relax and dilate, allowing greater blood flow to the muscles. By increasing blood flow, insulin can help get even more nutrients like glucose and amino acids to the muscles.”
Bodybuilders use insulin to enhance this effect; to store more glucose in the muscle than they would with only the amount produced naturally by the pancreas.
Another decent analogy was described on a recent podcast called 'Blood, Sweat and Gear', with coaches Skip Hill, Andrew Berry and Scott McNally. You can watch what they say from the clip below:
When bodybuilders use insulin, they typically keep their fat intake at a minimum; ie. no added fats at all. The reason is because of fat storage.
For example, in the same way insulin will drive glucose to the muscle for storage, it can also drive fats to the fat cells for storage. Therefore, using a continued insulin protocol over time can lead to fat storage, which is perhaps why you might hear some people suggest ‘insulin makes you fat’. Of course, that is not true. In the same sense of eating fat does not make you fat, insulin use also does not make you fat. What makes you fat is poor use of insulin.
When to use insulin in bodybuilding
Perhaps the most optimal way to use it is within a carb-cycling diet, when the amount of carbs you eat varies each day depending on whether you rest, train or train a significant body part such as legs or back, when typically the most amount of calories are burned.
In a nutshell, insulin use in bodybuilding is most optimal when you are loading carbohydrates, in order to store the most possible as muscle glycogen.
Protocol for insulin use in bodybuilding
Frontdouble.com spoke to renowned coach Justin Harris, of Troponin Nutrition and 1st Detachment. He outlined his protocol for insulin use in bodybuilding, which uses the short-acting form of insulin, which is Humalog or Novorapid.
Harris says: “Insulin use is for high days only [when carbohydrates are at their highest]. We eat six meals on my diets and the dosing protocol is:
First meal of the day: 4-10iu Humalog [iu = international units]
Second or third meal of the day (not both): 4-10iu Humalog
Pre or Post workout (assuming it’s not second or third meal of the day): 4-12iu humalog
“What we are doing here is spreading out the dose over the day, roughly at every other meal more or less. We start at the low end – in my example here that is four international units per dose – and titrate up until you find the doses where you just start to go hypoglycemic on the diet plan.
“You want to stop at the dose where you almost go hypo, but don’t. Going hypoglycemic forces you to drink sugar above the calories in the diet plan – which is why people get fat from insulin.
“We want to find the optimal dose where the diet plan just barely covers the insulin with no hypoglycemia. That amount maximises glycogen storage and maximises amino acid uptake from the diet.
“This gives you about 18 hours per high day where insulin levels are supraphysiological. Compare this with about 15 hours per week if you use it every workout and only those times (5x per week).
“So you get more active hours from one high day than you do using it 5x per week post workout. This minimises any hit to insulin sensitivity and maximises time where levels are elevated.”
3: Why short-acting [Humalog/Novorapid, which starts working 15 after injection] rather than long-acting [Lantus]?
Harris explains: “It's more precise. Lantus works because it’s in your body 24-plus hours, so there’s always insulin. So your blood sugar is well controlled – but it’s like an alcoholic saying that as long as they drink one beer per hour all day, they never get DTs.
“Your blood glucose is controlled because of the lantus – because of the insulin. Your insulin sensitivity is getting worse by the day. But people misunderstand that because blood sugar is controlled.”
The take home message here is that short-acting insulin is more optimal because it offers more windows of opportunity for muscle growth without increasing damage to insulin sensitivity and therefore becoming diabetic.
Insulin is a powerful hormone and misuse/overdosing can result in a quick death.
The website John Doe Bodybuilding says, rather succinctly: “The biggest way to fuck up insulin is incorrect measurement.
“If I tell you to take five units of insulin and you load up 5cc’s as you would a steroid shot, or even load up five units as you would a GH shot, you are probably going to die.
“Five units of insulin means five tiny little lines or “clicks” on an insulin syringe. It will look like hardly anything in the needle – this is powerful shit and it doesn’t take much at all to do it’s job.
“The second biggest way to fuck up insulin is to not eat properly after administering it. As a general rule, for every one unit of insulin you inject, you need to take 10 grams of carbohydrates with it. This needs to be done within 15 minutes of injecting insulin. Depending on what type of insulin you use, you will want another meal within 60-90 minutes after that.”
ADDITIONAL INFORMATION
Short-acting: Humalog/Novorapid: Starts working 15 minutes after injection. Lasts roughly three-five hours. In the above protocol, one injection covers two meals with insulin injected three times over the day].
Never inject, then prepare food. Always have your meal ready before injecting insulin.
Long-acting: Lantus [slow release throughout the day, so only needs one injection].
Hypoglycemic: Low blood sugar; the feeling of light-headedness, sweating, dizzyness and, in some cases fuzzy eyesight. Severe and/or prolonged hypoglycemia can lead to death.
GBA founder Adams says 'prep shouldn't change anything' as he heads for Vegas show
Physique coach Matt enters last three weeks ahead of NPC Legends Classic – all while running his new federation
THE founder of the Global Bodybuilding Alliance federation says he will be stepping on stage at the NPC Legends Classic in Las Vegas in just three weeks' time.
Matt Adams, also known to many as the Physique Coach, announced on instagram earlier today, Tuesday, January 24, that he has been in prep for the American show for the past few weeks.
Adams is also expecting to announce some big news involving his new federation, the GBA, in the coming days but believes his work for the coming season has not been affected by his drive to compete.
He told frontdouble.com: "It's business as usual. Being in prep shouldn’t change the status quo if you manage it properly. People over dramatise it.
"It’s not having any impact on me organising a federation or seeing to my clients. Like I said in my post, most people wouldn’t even know I’m on prep."
Adams, who will be in the Over 50s class at the Legends Classic, last competed in Thailand in December, securing second place in the Masters Over 50s at the PCA Gorilla Classic, having also competed at the NPC European Masters in Milan, Italy in November.
He added: "Don’t get me wrong, there will be times when it [prep] is challenging, But if you manage sleep properly, give yourself enough duration, so it’s not as harsh, then it becomes more routine.
"The goal is just love of the sport and competing somewhere different really. This isn’t a pro qualifier show. I’ll aim for a pro qualifier again in 2025.
"When I last competed in Thailand in December, I knew I could do more, so I put this one in the calendar before I go on a growth phase."
Scotland and North shows offer prize for best coach to help put federation 'back to where we should be'
NABBA area reps are bidding to bring the federation back to its former glory in the face of fierce competition.
NABBA Scotland and NABBA North are offering a holiday to Marbella for the best coach over two shows. And they will hand a year’s sponsorship by Peak Body to the best athlete. All in a bid to make NABBA more relevant.
It is understood area representatives are trying to bring NABBA back to the top given the number of rival federations.
Those two shows have enlisted one of NABBA's most decorated champions, John Citrone, who works for Peak Body supplements. He will help judge the winners of what they are calling the Twin Peak Challenge.
The Mr & Miss Scotland show on April 13, run by the 2023 Masters Over 45 Mr Universe Mark Taylor and the Mr & Miss North Britain on May 5, run by five-times Mr Universe Eddiy Ellwood, are the two competitions running the new challenge.
NEW PARTNERSHIP: Eddy Ellwood, left, and John Citrone agree on the Twin Peak Challenge
Taylor said: “We just feel that there are so many feds now. We are the original federation. We want to give back to athletes all entry fees and get us back to where we should be.
“The new breed of competitors don’t really know about us. The social media age and online coaches' influence on competitors has changed the landscape.
“So with this Peak Body Challenge, we are trying to get coaches to put their athletes into NABBA.
“Pre-Covid in Scotland, people only got ready for NABBA Scotland. But there are 11 shows in Scotland now – it’s absolutely crazy. And with the influences of coaches, athletes choose PCA and 2Bros.
“There are only probably 60 athletes in Scotland this year competing. Coaches influence their athletes to pick two to three shows tops. We [NABBA] need to be relevant. So hopefully what Eddy and myself have come up with will help.”
Luxury holiday for best coach to help make NABBA relevant
The Twin Peaks Challenge is open to all competitors and all entry fees will go into the prize fund.
Taylor said: “There will be a trophy and a holiday in a £5million villa in Marbella for the best coach.
“There will be a coaches league which will include a point system. The coach with the most points will win this prize.”
As for athletes, all class winners will receive £100 and can enter up to two classes. The overall winner of each show will also be handed £500. In addition, there is a chance to become a sponsored athlete for a year courtesy of Peak Body.
Taylor added: “From the two shows, Peak Body will decide on someone to represent their brand as an ambassador. This will include a professional photo shoot and a year’s sponsorship.”
GRAND PLANS: Mark Taylor, winning the Masters Universe, wants to make NABBA great again
Competition among federations means bodybuilding has never been stronger. There are more than 10 now offering a stage on which to compete.
This month, Tim Rosiek was appointed NABBA area rep for the North West. In what appears to be a break from tradition, he will have a support team behind him. This means he can call on a wide variety of skills and contacts to make his show also stand out.
Rosiek's team plan to be more active on social media and transparent with who will be on the judging panel. There will also be video content of reps attending gyms in order to promote the show.
Frontdouble.com is trying to obtain placing results from NABBA – and other federations – to list as on our bodybuilding directory.
US bodybuilder: "Once you start steroids, you'll never stop"
Great debate sparked by controversial comments over PEDs
BODYBUILDER Paul Barnett has created a huge debate on social media after saying: "Once you start steroids, you'll never stop."
Barnett, 49, has made incredible progress since his return to the sport five years ago and produces excellent topics on his YouTube channel, Anabolic Bodybuilding.
And he posted a video saying those who take steroids would never stop and would be using them for ever. It was these comments which sparked much interest on the social media platform.
Barnett says he did stop using steroids between ages 32 and 42 and felt like it robbed him of his personalty. He said: "Everything that I thought I was was gone."
Frontdouble.com is reproducing Barnett's steroids video, below, invites you to comment in the section below.
Barnett can also be viewed and followed on instagram here.
Super-heavyweight Josh Goold slams social media influencers in passionate rant
BODYBUILDING is being tarnished by so-called 'influencers' who have not earned the right to offer advice about the correct way to train.
That is according to super-heavyweight bodybuilder Josh Goold, who has taken to instagram himself to warn young, impressionable bodybuilders not to listen to these so-called 'educators'.
Goold, an online coach himself and who is coached by IFBB pro Sas Heirati, said: "This isn't the bodybuilders, this is little kids who haven't trained and are getting a lot of attention.
"It's embarrassing. Yes educate, but being outlandish by being like, 'I'm going to get this many clicks', that is not bodybuilding, it's not educating and it is not helping."
Agree with Goold? Watch this video here and comment below:
"Dysmorphia so severe I feel sick looking at myself ripped"
James Room details battle with body dysmorphia, how he almost died two days before PCA Worlds and tells the story behind The Spartan
BODYBUILDER James Room says he cannot stand looking at himself in show condition when stepping off stage because his severe body dysmorphia makes him "feel sick".
The Masters Over 50 icon, promotor of the Prepare for Glory shows in the Midlands, has suffered from severe body dysmorphia since his school days. He used to describe himself as a skinny teenager.
Room also details the row with the NAC, which ended his association with the federation after one year.
He also explains how, two days prior to flying to Spain for the PCA World Championship, he was rushed to hospital with "stomach pains that brought me to my knees". He had suffered an extreme reaction to fibre that almost cost him his life.
And Room also details the story behind The Spartan, the nickname and persona which he has adopted since 2015.
Recently Room announced he was postponing his 2024 version of Prepare for Glory to concentrate on winning the PCA Britain.
But added: "There are a few personal issues that need to be sorted. Plus, I also want it [the show] right for athletes. And after what happened with the NAC, it wasn't enough time to make changes with a different federation.
"I want to include qualification for some sort of world championship. Ao doing this [postponement] means that, in 2025, we have the possibility of two Prepare for Glory shows. One to qualify for a Worlds and one for a Universe."
Highly Branched Cyclic Dextrin plus electrolytes make it a must have
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Glycofuse contains Cluster Dextrin – the same as HBCD – at 25g per serving, which in this case is 29g of product.
What is better than most HBCD powders out there, however, is that Gaspari Glycofuse also contains an electrolyte formula, including Calcium Potassium Phosphate Citrate and Pink Himalayan Salt. This is ideal for intra-workout hydration and the transporting of nutrients to the cell.
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Why? Well, as explained in our article which is linked above, using simple sugars in your intra is just not optimal. It will ignite a quick insulin spike and you will see your energy crash pretty quickly.
JAMES ROOM'S PREPARE FOR GLORY SPLITS FROM NAC AND MAY NOT RUN THIS YEAR
Promotor says he is working with other federations but nothing guaranteed for 2024 version
JAMES ROOM'S iconic Prepare for Glory show in Wolverhampton may not run this year after a row with the NAC.
Room, who teamed up with the federation last year after six years linked to the IBFA, told the NAC in November that he would never work with them again when he and another British athlete were disqualified from the NAC Universe in Germany for wearing the wrong trunks – despite spending time backstage with the president Eugene Laviscount.
In an exclusive interview with frontdouble.com soon to be published, Room said: "I went back down to see Eugene after being disqualified and asked him about it. He said, 'well, didn't you read the rules'?
"I said, 'read the rules? I've just been down here standing with you for an hour.
"If our UK president isn't going to stand up and say something to us straight away, or know the rules himself, then there's no good me sending competitors over to have the same thing done again.
"I've just basically told him [Laviscount], if you don't fight for me, then you can forget me getting competitors and me being part of the NAC.
"So we are no longer part of the NAC and the reason being [apart from the trunks issue] is that there was no team UK. We were one of the only countries with no team tracksuit, no team T-shirts to say we were from the UK.
"I even took Union Jack flags out there for Eugene to give to competitors when they were in the top five. It never happened. It just was wrong all the way through."
Asked what would happen with the show, normally held in May, Room said he had been talking to other federations but could even postpone it for a year to concentrate on his own competitive ventures.
He said: "I'm even considering taking a year away from me and bringing it back. Because, I'll be honest, I'd love to be able to concentrate on myself for a year."
DAVE CROSLAND is also available for coaching. Anyone interested can contact Dave at dave@croslands.org.uk or via instagram or facebook
DAVE CROSLAND is considered the UK’s No1 authority on bodybuilding health and performance-enhancing drugs. He is the director of Croslands Harm Reduction Services and Under Construction Films. He is a personal trainer and bodybuilding coach and the founder of e-Val, a company offering private bloodwork analysis.
Josh Goold shares details of his off-season under coach Sas Heirati as he targets pro qualifier in 2024, saying: "Hopefully I'll have the shape and size to do some damage..."
AS 2023 draws to a close one top amateur has revealed the brutal extremes he has endured in a bid to hang some serious muscle on his frame come his return to the stage next year.
Josh Goold, coached by IFBB pro Sasan Heirati, last competed in 2021 and has pushed his body through a long period of serious eating, as he targets a pro qualifier at the tail end of 2024.
A coach himself and creator of one of the most watchable and enjoyable YouTube channels available right now, with the correct balance of education and humour, [here] Goold threatens to cause a serious shake up in the super-heavyweights.
Speaking to frontdouble, he said: "It has been a long off-season. I was last on stage in 2021 and, coming off of that goal, it was very evident that I'm not a light-heavyweight and I need to be in the supers. If I want to really give it some, I need to build a pro-level physique – you need to have that size.
NO PUSHOVER: Goold at 270lbs, standing at 5ft 9in, is hoping to be a serious danger next year
"So going into the off-season, starting at the back end of that prep, it was a case of, 'right, let's put this size on and spend some time growing and getting bigger. We still have a little bit left of this off-season because I won't be looking to compete until September/October time when there is that little run of pro qualifiers to see how I price up. We've really just been eating a ton of food, lifting big and getting big, progressing lifts and just really enjoying the off-season and embracing it.
"We have cleaned up nicely after being the heaviest I got so far, which was 285lbs [from his last stage weight of roughly 200lbs]. The first push I got to 265lbs, then we cleaned up and I got to about 240 something. Then we pushed back up and I tapped out at 275lbs. Then we pulled back and did another push which is when we hit 285lbs, then we come back. But each time I have been getting heavier and heavier.
"I started this push at 256/257lbs and at the minute I am 270.8lbs – but the leanest 270.8lbs I've been. I should be able to push an extra 15lbs no problem. If I'm not competing until September that gives me a good blast to be able to put that on. I may even get 290lbs, you never know."
Goold has often been vocal about what he calls "getting comfortable with being uncomfortable" in terms of off-season growth.
SUPER SIZE ME: Goold rocking 285lbs – and even kept on the 'uncomfortable' socks
He said: "I felt really heavy – to the point where my heels all cracked because of the sheer weight of me and because I wasn't looking after my dry skin on the back of my feet. The water retention at that weight was not nice, even wearing socks felt uncomfortable, bending down felt uncomfortable – everything felt uncomfortable.
"I'm 5ft 9in, I'm not very tall – well, I'm 5ft 10 with my hair gelled up – but getting up on your tip-toes to get something, your calves get pumped and your lower back gets pumped. It is uncomfortable and some people say it is miserable, but you know what, we live for this s**t and it's the feeling of being uncomfortable that is living on the edge – this is it!
"Some people like driving fast cars, some of us like putting on lots of f*****g muscle and hopefully when we get on to the stage next year it presents itself as,'f**k me, who's that monster?!' That's it – that's what we want, right?
"Hopefully I have kept my shape all right so I'll a bit of shape, bit of size and hopefully I can do some damage."
WHY 2024 PROMISES TO BE ONE OF THE BEST SEASONS YET
Amateur bodybuilding is on the rise and is riding the crest of a wave right now
FEDERATIONS are clambering over themselves to be the best out there and that means one thing: The athletes are the winners.
There has never been a better time to be involved in competitive bodybuilding. With the increase in federations comes with it competition. Competition for entrants; athletes who pay good money to compete. Not to mention sponsors, who also pay good money to promote their brands.
An increasing number of federations are now offering prize money or expenses as awards for class and overall winners, plus a host of other incentives to compete with them.
Trophies, with the exception of a handful of federations, are being improved year on year, with some incredible pieces on offer for those who place – for those people who put every last drop of sweat into this venture, every little detail counts.
Some bodybuilders are coming out of retirement to compete again, those people well into their 40s and 50s. And there are more and more teenagers giving it a go too. There is no other sport quite like it; few other sports can offer a competitive environment to athletes from their teens all the way into their 50s and beyond.
This is why frontdouble believes this coming year, 2024, will be the finest season yet to be a competitive bodybuilder.
WE ARE HERE TO SHOWCASE YOU AS THE REAL STARS
DURING this season frontdouble will be highlighting as many of you athletes as possible.
Be it in-depth premium interviews, going into the real-life stories behind bodybuilders – much like we did with the brilliant Eddie Sykes – training, nutrition and health advice from those athletes frontdouble.com is working in collaboration with, or showing training footage, it is our goal to work alongside you and grow together.
Our work in progress is our directory, which we plan to build into a comprehensive bodybuilding database; a one-stop shop of all your needs – show calendar, federations and their contact details; a list of coaches you can hire, tanning services, photographers, blood analysis details and a list of mental health helplines and emails.
WATCH – Eddie Sykes interview trailer:
If you would like to share your training footage, you can email us at: info@frontdouble.com, with a brief explanation of your routine and background and we will feature you on these pages.
In addition, if you are also an online coach, for just £2.99 a month we can promote your business by listing your services and contact details in our directory. The price also includes access to all of our premium content. You see, the more finance we have behind us, the increasing number of in-depth interviews we can put together and the better the content can become.
An alternative way to be listed as a coach in our directory, if you decide that premium content is not for you, is to help us out with content itself. Frontdouble.com will thrive on hearing your stories, your philosophies and we want to share as many of them as possible with as many people as possible, thus helping both of us going forward. Again, any ideas you have please email us at: info@frontdouble.com.
JOIN THE DEBATE – HERE
SCROLLING through many forms of social media as we brainstorm for content ideas, frontdouble sees many debates on training and nutrition.
What is the best training routine; how many sets are optimal for muscle growth etc, etc.
And that is not to mention the growing number of so-called 'influencers' highlighting a specific exercise as 'the best way to build shoulders, arms, back, chest or whatever' as they somehow hope people believe they have reinvented the wheel.
But let's bring this debate here, to one central place, where we can all bounce ideas off each other. We have the frontdouble forum in the premium section, or you can comment on our posts. Failing that, as mentioned above, email us with suggestions for debate at: info@frontdouble.com.
Veteran Steve Johnson provides valuable insight into how the judging process works
LOOK on social media after a show and you will always find a disappointed competitor, along with their friends, saying they were robbed by bodybuilding judges.
In reality, however, there will be specific reasons why they were beaten by someone.
So I would like to share a few things with you about bodybuilding judges, the judging and the process. Federations may differ slightly but, in general, all of them follow similar guidelines.
At top amateur shows there can be many ‘acting judges’ for a category running into double figures. The idea is to get the best possible average score from a number of judges. And to make sure no judge can influence the final placings if their judgment is out of alignment with others.
So you should rest assured that, if there is a judge you don’t like and they judge out of line with others, their score will be discounted. This is because the numerators – those adding up the scoresheets – knock one highest score and one lowest off each competitor. This prevents any favouritism, or opposite, having any effect on the outcome.
JUDGES INSIST YOU NAIL THE QUARTER-TURN POSES
When you first come out on stage in front of the judges, they decide who they are going to call out for the comparisons. This is where the quarter turns are crucial, so please make sure you practice and nail these.
When called out in the comparisons, the head judge will take you through your compulsory poses. The other judges will then be deciding their scoring by comparing you to your fellow athletes.
YOU CAN LOSE A CONTEST HERE IF JUDGES UNIMPRESSED
It is important you stand out in these compulsories, as it is here where shows are won and lost. Check on the federation you are competing with for specific compulsory poses as they can differ from time to time.
Judges may request many call outs to compare certain athletes to ensure they are happy with their decisions. Don’t be caught out – you need to execute your final comparison just as good as your first.
When on stage, try and listen to the direction given by the head bodybuilding judge as they call the poses. If they need you to pose in a particular manner and are requested to change, do this before a warning.
Once judges have decided their placings scorecards are folded over and handed to the numerator to add up the scores.
As a point of information, judges do not see their fellow judges’ scorecards.
Remember, the judge’s job is to decide the fair and correct placing – without bias – according to criteria. Judges generally are very experienced and know a lot more about bodybuilding than your friends. So request and listen to their feedback for constructive criticism to become a better bodybuilder in future.
If you don’t agree with anything I have said, my advice would be to become a judge and go through the qualification process. Then see how many athletes still think your opinion is correct.
It stimulates appetite allowing you eat more food, improves your lung capacity while training and keeps the fat off – but leading coach Aceto disagrees
IN his book ‘Championship Bodybuilding’ leading coach Chris Aceto says: “No bodybuilder who wishes to gain muscle mass should ever do aerobics in the off-season.”
Granted, the book was first published in 1996 and Aceto’s ‘opinion’ might have changed, but it has had at least 24 printings, with the most recent being 2019.
Remember, Aceto is regarded as one of the best coaches in the business, working with the likes of Britain's Sas Heirati among others.
In his book, Aceto writes: “I don’t like cardio exercise for bodybuilding. When I tell people that at seminars, I usually irritate someone in the audience, who gets angry.
“They say bodybuilders need to do cardio work for the heart. I disagree. First, a low level of body fat that can be achieved with a good diet and hard weight training is the best preventor of heart disease.
“Anyone who has heart problems or borderline diabetes knows the first bit of advice the doctor gives is to lose some weight. Body fat plays havoc with your body.
“In my opinion, no bodybuilder who wishes to gain muscle mass should ever do aerobics in the off season. Weight training is an activity that creates an anabolic state. Aerobic training creates a catabolic state.
“Weight training will improve and increase the release of anabolic hormones in the body to support growth, while aerobic training can counteract this by decreasing the output of these hormones.
“A myth in bodybuilding is off-season cardio will stimulate the metabolism. Bodybuilders often do aerobic work in the off-season in the hope of staying leaner. Dead wrong!
“First, aerobic activity does not burn as many calories as most believe. However, weight training adds muscle to the body, which causes the body to burn more calories even at rest.
“Both weight training and cardio work will stimulate the metabolism for a few hours following a workout.
“However, weight training stimulates muscle breakdown and remodelling. The act of recovery and muscle anabolism, stimulated from hard training, increases the need for calories.”
It is an interesting point. And one that is disputed by many.
For example. six-times Mr Olympia Dorian Yates implemented cardio in his off-season. In an article for Muscle & Fitness he once wrote: “I advocate that bodybuilders at all levels initiate an aerobics program, because it has many benefits.
“First, it enhances general cardiovascular fitness and being healthy in heart and lung efficiency is a boon for a competing bodybuilder.
“Second, this better level of general fitness increases metabolism. This makes your system much more efficient (than would be the case if you were sedentary) at assimilating the heavy protein intake necessary for bodybuilders.
“Third (and the reason I did cardio year-round when I was competing), it increases endurance so that when I launched into my contest-prep period where I started to train faster, I was ready for the pace from a fitness standpoint. The fourth main benefit is that doing cardio all year means you are able to take in a few more calories on a daily basis than would be the case if all you did was lift.
“In the offseason, I completed 30-minute power-walking sessions four times a week, first thing in the morning soon after I awoke and before breakfast. I just drank some water and then off I’d go.
“After having not eaten for 10 hours or so, I was in a low-carb state and, therefore, my body would more readily turn to fat for fuel.
“The pace was brisk, so I was breathing hard quickly. I took long strides and swung my arms to encourage general cardio stimulation.
“Writer Peter McGough once watched me power walking back to my house and he said that with my brisk pace, long strides and swinging arms, plus the fact that I weighed 275lbs, I looked like Frankenstein on speed. Moments like that make it all worthwhile!”
Coach and Class 2 bodybuilder Tim Rosiek believes off-season cardio is person dependent, however, saying: “It all depends on the individual; if they stay lean, then it’s not necessary. But if they’re carb sensitive, then it would be a good shout doing low impact cardio during the off-season.
“For example, I don’t do cardio in the off season mainly because I eat very clean and I’m lucky my genetics let me get away with not putting much fat on.
“But if I was unlucky and laid fat down quickly, I would do walking only, because fat burning requires oxygen and anything requiring more energy would deplete your glycogen and make you tired, which would affect your workout strength – and that is counter-productive to your growing period.”
American coach Justin Harris is a strong advocate of off-season cardio and explains how he uses it to mimic the respiratory strain of a 20-rep set of squats and, despite what Aceto believes, to stimulate appetite.
Harris utilises high intensity interval training for his off-season cardio at just 12 minutes. This takes the form of one minute low intensity, one minute high intensity, which over the duration of the session is considered six sets.
He says: “The harder you push in those high-intensity segments, the deeper into elevated post exercise oxygen consumption [EPOC].
“Excess post-exercise oxygen consumption [EPOC, informally called afterburn] is a measurably increased rate of oxygen intake following strenuous activity.
“We need to perform in the gym and what is the hardest set in the gym? It is a high rep set of squats; 20 on squats or 12 on deadlifts. You don’t do them very often but when you do, you don’t want your lungs to be the failure point.
“So I have people do one minute hard, one minute light and it’s kind of self-deciding how hard you push because you have to work hard for that minute, but it can’t be so hard that you can’t recover in the next minute.
“I have people do about 12 minutes of that three or four times a week [in the off-season] and that is replacing 20 minutes of pretty decently hard cardio. So we know in the gym that are muscles are the failure point, not our lungs. You’re not progressing if your lungs are the failure point on a set of deadlifts rather than your back.
“But then on top of that, the appetite stimulation is so enormous and it is that which allows people to continue to eat more and more food.
“And no one wants to believe it because everyone who wants to get big thinks cardio is going to do the opposite.
“But in case after case after case, my clients who are religious with that just progress rapidly because we are able to continually add food – and they are doing this thing that’s also helping us keep some of the fat off in the process.”
WATCH – EDDIE SYKES INJURY MEANT HE HAD TO LEARN TO WALK AGAIN
Footage of leg press horror ahead of exclusive frontdouble interview
THREE years ago bodybuilder Eddie Sykes broke his pelvis during a 645kg leg press exercise. He was initially told that he had suffered no damage. Further, private, health tests confirmed he had severed his adductor longus and torn off his pectineus and pyramidalis . He was told he might never walk unassisted ever again, let alone train legs.
In September this year, Sykes won the Class 1 category in the NABBA Mr England. It is a turnaround like no other.
Frontdouble sat down with Sykes recently to discuss in detail exactly what happened and the range of deep emotions he went through during that time, his recovery and his determination to get back to the stage.
Here, with Eddie;s consent, we are reproducing part of his YouTube video, which shows footage of the moment his world fell apart.
Recently he revealed on social media that had worked up to 16iu of GH per day.
He told frontdouble.com: “I talk to quite a few pros behind the scenes and the saying I’ve heard a lot is, ‘Take as much as you can afford and tolerate’.
“Until this year the most I ran was 9iu. I’m currently at 16 and I do see a difference in fullness and density.”
One thing he also revealed on his social media posts, however, was his lethargy, writing: “I’m tired all day. Still trying to figure that out.”
Former bodybuilder and coach and host of Rx Muscle, Dave Palumbo, does not see much benefit in running higher doses.
Speaking to frontdouble.com, he said: “I feel 2-4iu per day is deal for maximum muscle growth with least side effects. Length of time on GH is more important than how much you use daily.”
But whether the man himself adhered to such growth hormone doses during his competitive days is another question. Research and you can find a few memories of when he sold his old shoes. They started at size 15, then 16, then 17.
Maybe Palumbo discovered the ‘most side effects’ from higher doses for him was excessive foot growth and that is why he is now advocating lower-dose use. Maybe that will remain a mystery.
There is no one size fits all for growth hormone doses
The point is, however, that as usual these things are person dependent. What works for one may not work for another. It is a case of trial and error.
In the case of Barnett, for example, while he might be lethargic on 16iu a day, some might be OK.
On the tiredness issue, coach Justin Harris of Troponin Nutrition and 1st Detachment said: “It’s probably due to insulinogenic nature of IGF-1. Similar to how you feel sleepy after a large high carb meal.”
COMPARISON ROUND: How bodybuilders looked at the 1999 British GP (top) v the 2015 Mr Olympia
One difficulty for people considering their GH dose is often the debate around how bodybuilders looked in the 1990s compared to today.
You will often hear criticism from 90s bodybuilders about the condition of today’s athletes. Dorian Yates, John Hodgson, Flex Wheeler and Rich Gaspari have been particularly vocal about how ‘their day’ showed more granite-like physiques in comparison to today’s line-ups.
Harris says: “Long term high-dose GH use is the reason people think the 90s bodybuilers looked better. Guys today are leaner than they were back then, but the GH thickens skin so much at high doses that, even though everyone is leaner than they used to be, their conditioning doesn’t seem better – and often seems worse.
“It’s understandably hard as an athlete to know that about the 1990s guys and today’s guys and make the decision to use low-dose GH when, for any short-term timeframe, your look will always be better with higher dose GH; rounder muscles, fuller muscles, lower body fat, higher body weight, etc.
“It’s only with long-term use of high doses that the thicker skin, structural changes, reduced glycogen storage (likely due to insulin resistance) etc start to develop and then it’s even harder to go to 2iu GH because you’re losing your look – and dropping the GH dose will only accelerate that.”
Bodybuilding coach and Class 2 athlete discusses the key word in the sport and how genetics are more than they seem
THERE is a lot of talk about genetics in bodybuilding but there is perhaps more to the word than you think.
Yes, genetics play an important part in the sport – and this is the reason we all are not all top IFBB professionals.
But what are they, exactly?
Well, genetics are the reason why some people have great body parts despite barely training them and why some people will train weak body parts seemingly for ever with hardly any results.
You must know someone who has the most amazing calves without ever having trained them, or the most monstrous traps with seemingly any effort.
Genetics will not only be a major part in your ability to grow muscle but also how balanced they are. For example, is your left bicep the same shape and size as your right? Are your abs the perfect shape and evenness creating the perfect six pack? Or are they irregular in appearance, with a large gap down the middle?
Genetics will ultimately be the driver for how your physique will turn out, how balanced you will grow, how fast you will grow, how lean you will be in the off-season and on stage. And this is the case no matter how many performance-enhancing drugs you may choose to take.
You have to ask yourself, why are top IFBB pros on the Olympia stage? It’s not that they train any harder than many of us, or they eat better than many of us [although they probably do], or even take more gear than many of us.
Their bodies are just blessed with the ability to grow faster, more even and symmetrical and keep leaner than us.
But that is genetics on the surface. When a fellow gym-goer says something like, ‘he’s just got good genetics’, they are talking about all we have discussed above.
But in truth, genetics run much deeper than that.
How is your appetite, for example? Are you able to force down thousands of calories of good, clean good in the off-season when you are not hungry? Or, having eaten four of five meals already, do you wince at the thought of another meal?
This is genetics.
And what about your metabolism? Do you, as people are fond of saying, ‘put on 10lbs just by looking at a carb’, or can you eat like there is no tomorrow and barely add an ounce of bodyweight?
This is genetics.
How do you respond to gear? Do you suffer from all sorts of side effects using the bare minimum? Or can you tolerate moderate to high doses with relative comfort? What about compounds such as clenbuterol? Can you cope with high doses, or do you shake like a leaf with the bare minimum?
This too is genetics.
And how disciplined are you with your nutrition? Can you accept some suffering during a contest prep, or do you run to the cupboard for a snack each time you fill a twinge of hunger?
You are either genetically predisposed to being extremely disciplined, or you might get close, but never close enough.
All genetics.
This is something the more mature bodybuilder understands but perhaps not the younger generation. They all want to be professionals in a year or two – you must have heard countless people in the gym saying: “I want to get my pro card”, as if was as easy as going to the shops and buying it.
But you must have at the very least favourable genetics or you will never reach the stage, let alone win a pro card.
If you look at Lee Priest for example, he won the Mr Australia when he was only 18 years of age. So why isn’t there loads of monstrous 18-year-olds wondering the planet? Because there are certainly more 18-year-olds training than ever before.
Ronnie Coleman competed natural until he was 30 years of age. Have you ever seen a picture of him on his pro debut in 1992? He was a monster and still natural. This is not the norm but just superior genetics.
So why do these pros grow better than most of us mere mortals? Well, they have the ability to synthesise protein more rapidly, recover quicker and have naturally higher levels of hormones.
There is some evidence that some of these top bodybuilders have a gene defect with myostatin. This gene stops you growing past a certain given point. Have you ever seen a Belgium blue cow? They literally just eat grass and the amount of lean muscle mass is ridiculous.
What we are certain of is that better genetics for growing will make you grow faster from training and utilise your food better. Your body will make better use of the drugs so, in theory, you will need less of them to build muscle. All this and the ability to grow your muscles evenly and symmetrical too, appetite, metabolism, discipline etc.
I have seen so many amazing genetically gifted bodybuilders not make the stage because they can’t take dieting or the training is too much.
The mindset of a champion is genetic too, to a point. It is very possible for an athlete with poorer genetics to beat a genetially gifted bodybuilder because they can train harder, be more consistent, eat better, suffer that little bit more to get leaner than the rest.
Now have a think about yourself. Which genetics are strong for you. And which is your genetic limitation.
Watch bodybuilding boxer Daniel Smith Junior's 13-second knockout victory
After 16 wins from 18 shows, 32-year-old becomes Midlands heavyweight champion in just his fifth fight – but reveals he almost had to pull out due to mounting problems
BODYBUILDER Daniel Smith Junior floored his opponent with a fierce combination and devastating right hand in just 13 seconds of the first round on Saturday night.
It means Smith is now unbeaten in five fights, with this latest victory making him the Midlands heavyweight champion – all just weeks after finishing a gruelling bodybuilding season in which he competed in 18 shows, winning 16 and securing 12 overall titles.
But speaking to frontdouble.com, Smith Junior has revealed how a series of issues to his body almost made him withdraw from the fight.
He said: "It was a good outcome in the end, but leading into it there were all kinds of trials and tribulations. I had a pain in my shoulder, so I assessed it in the gym and any movement from ground to above parallel to the shoulder was painful.
"If I hit something above shoulder height with my left, which is my main hand, it was going to be a problem. So I had to factor that into the game plan.
"Then there was my asthma. My asthma kicked off about 10 days before. That was a problem. So we were training the fitness side four times as much as I would normally, just hoping that it would subside closer to the fight. Luckily it did – but I don't know how much, because I didn't have to push it [the fitness] past any kind of length of time.
"I was just pushing myself a lot more. When I was doing intervals, I was doing two-minute intervals. But I was starting to be experience shortness of breath at, say, 10 seconds initially, then it would get better, you know, 20 and 30 seconds. It just meant that the last remaining part was hell.
"As I got closer towards the fight, it became better, it would kind of feel like normal fatigue. So I went from, let's say for example, when the asthma was at its peak, I was doing the whole two-minute intervals under extreme pain and pressure. It was just shortness of breath, as if I was having an asthma episode.
"It first happened two years ago – it was triggered after a competition. When you're not on supplements and stuff, these things can happen. So it triggered, but it only lasted a week, so I was sure that it wasn't going to last too long this time. And if it did, it did.
"So I was pushing myself hard fitness-wise – harder than I usually would – anticipating that hopefully it would get better. But in order to get fit, we just had to train even harder."
"Everything was telling me not to do the fight..."
The issues kept mounting for Smith Junior, however, and in the end it was only his sheer drive and determination that pulled him through; a clear case of mind over matter.
He said: "Then I had basically some compensation, because my left side was experiencing pain, I was doing more power on my right side – and then I got a trapped nerve on that side, just for the over-compensation in trying to be smart.
"So a lot of the work was with mobility and flexibility, I was doing tons of it. On the actual fight day. I spent about six hours stretching and mobilising, just because of everything overall to make sure I gave myself a fighting chance. But everything was starting to get a little bit better.
"I was taking medications like cold and flu things because I did get the flu as well. So everything was telling me not to do it, but in my min, I was like, 'no, this is just a bigger challenge'. I actually felt – and especially because it was for the belts and against someone who is experienced fighter – that there was probably about an 80 per cent chance that I was going to lose the fight.
"But I want to end the year knowing that I faced my fear. It was no longer about the victory, or getting the belt, it was about facing a fear, because you can imagine all those things factored in and you were against a powerful fighter - all heavyweights pretty much are – it became one of those things where it was more about facing my fears.
"It was the first time ever [that I felt like that]. I don't go into fights or confrontations fearful. But this one I was like, 'I don't know what's going to happen'. But thankfully it paid off.
"It enabled me to really learn about changing the plan around and the things you can do, rather than the things you can't do. And then trying to accommodate for the things you can't do, with things such as medications and just wrapping up warm and so forth.
"Thankfully I recovered in time, well, as much as I could, but I won't know how much because I didn't get past the first 13 seconds. But it's just a great way to finish the year.
"The guy was great guy. He was really friendly about it and we had a laugh afterwards, so he was a really cool guy.
"It's just given me a good feeling of self-confidence and motivation. But I'm just going to relax a little bit. training is going to be relaxed and I'll probably train once, twice, three times a week, however I feel, for the remaining of the month until the new year and just eat healthy alongside it.
"I'm happy I did it, happy I got the belt and onwards and upwards."
LISTEN to Daniel Smith Junior's revealing interview by subscribing for only £2.99 a month– less than the old Flex, Muscle & Fitness and Musclemag magazines, but with you as the stars.
WATCH JAMES ROOM'S BREAKDANCING, BOOGALOO, POPPER, FLAMENCO DANCING POSING ROUTINE
Masters athlete reveals history and inspiration behind the best routine on the circuit
MASTERS bodybuilder James Room has revealed the secret behind his incredible posing routines – doing the 'robot' as an 11-year-old and attending Halloween raves.
Room's routines are incredible to watch and get the crowd going like no other on the circuit right now. Starting in tradition bodybuilding guise, the music soon changes to a quicker beat – and this is where Room shines; breakdancing and making moves that a 20-year-old would be proud of, let alone someone in his fifties.
Speaking to frontdouble.com, he said: "I did this type of dancing as a teenager, but started with the robot at about 11 or 12 years old. It was all self-taught back then and was more 'popper' or 'electric boogaloo' than breakdancing.
"I recently danced on stage at a rave for Hallowwen after guest posing at the NAC Britain. I must have lost about 4kg in weight! The crowd loved it.
"I couldn't walk for two days after. The youngsters love it too. We had [junior bodybuilder] Kian Mills as a DJ and we all went dressed as Michael Myers [from the film 'Halloween']."
Room's latest exploits came at the PCA World Championships in Spain, where he added a twist for the locals based on Flamenco dancing.
WATCH JAMES ROOM'S SPANISH FLAMENCO AND BREAKDANCING ROUTINE HERE:
The video for the inspiration behind this Spanish version can be found by clicking here.
How Mark Taylor and Kyle Fleming became the ONLY Scottish athletes in history to win Masters and Junior class at the NABBA Universe... and did it in the same year
TWO athletes were more than a little surprised to see the statistics from last month's Mr Universe when sent them from NABBA.
Already buzzing from their titles of Junior and Masters Over 45 Mr Universe, Mark Taylor, below, and Kyle Fleming, from Fife, were given another admirable accolade – they are the only Scotsmen in history to win these respective classes at the prestigious competition.
Picture: LEE ARCHER
Speaking exclusively to frontdouble.com, Taylor said: "I got sent the list from NABBA archives and it was amazing to see I was only Scot in history to win the Master's Over 40/45 class.
"Young Kyle [below], who I prep and train with, was also the only junior in history to win that class. It is a great feeling and achievement. When you see the lists of all the winners of these two classes, it is awesome for Scotland."
Picture: LEEARCHER
Here are the list of winners from those two classes, going back to when they were introduced:
Junior bodybuilding:
1988 Ian Harrison (ENG)
1989 Michael Melksham (AUS)
2000 Stuart Core (ENG)
2001 David Dahan (FRA)
2002 Eduardo Correa (BRA)
2003 Denis Nikiforov (RUS)
2004 James Flex Lewis (WAL)
2005 Marvin Nagelbloem (HOL)
2006 Vitaly Gerasimov (RUS)
2007 Darren Borg (MAL)
2008 Jakub Subrt (CZE)
2009 Bongani Myaka (SA)
2010 Tomas Pero (CRO)
2011 Emmanuel Martyres (BRA)
2012 Rodrigo Bizerril (BRA)
2013 Kagan Orton (NZL)
2014 Maksim Buyankin (RUS)
2015 Kuba Cielen (ENG)
2016 Kobi Ifrach (ISR)
2017 Kobi Ifrach (ISR)
2018 Samuel Hewitt (GB)
2019 Dominik Kopecny (CZE)
2022 Sammy Zaouri (GB)
2023 Kyle Fleming (SCO)
Masters Over 45:
1991 Graeme Lancefield (AUS)
1992 Roy Duval (ENG)
1993 Bernard Bryan (ENG)
1994 John Citrone (ENG)
1995 John Citrone (ENG)
1996 Walter Engelskircher (GER)
1997 John Citrone (ENG)
1998 John Citrone (ENG)
1999 Peter Andreas (GER)
2000 Carl Rung (ENG)
2001 Terry Fisher (ENG)
2002 Rob Van Der Dussen (HOL)
2003 Joao Bispo De Andrade (BRA)
2004 Brian Peters (WAL)
2005 Joao Bispo De Andrade (BRA)
2006 Jan De Weerd (HOL)
2007 Nortom James Murayama (BRA)
2008 Nortom James Murayama (BRA)
2009 Nortom James Murayama (BRA)
2010 Jason Corrick (ENG)
2011 Nortom James Murayama (BRA)
2012 Gary Lister (ENG)
2013 Paul Sutton (ENG)
2014 Maurice Felstead (ENG)
2015 Andy James (ENG)
2016 Mark Anderson (NZL)
2017 Justin Wessels (AUS)
2018 Mark Anderson (NZL)
2019 Paulius Jasiukaitis (LTU)
2022 David Cutler (AUS)
2023 Mark Taylor (SCO)
FIVE OF THE BEST YOUTUBE CHANNELS
What to watch during your cardio sessions
WHETHER it is passing the time doing cardio or seeking to learn more about the sport, all of us indulge in a little YouTube once in a while.
So frontdouble.com has put together its current five channels worth watching.
In no particular order:
Fouad Abiad. A former IFBB professional, Abiad has a great, relaxed style. Whether it is his ‘Bodybuilding and Bollocks’ show, or interviews with coaches and former pros, this channel with have you learning something new. Watch it here
Ginger Training. Frontdouble believes that this channel, run by bodybuilder Josh Goold, is perhaps one of the funniest channels on YouTube. Goold is pure gold. In our opinion, there is no limit on the amount of childish jokes you can squeeze in to one episode. Goold captures everything bodybuilding and is infectious with it. He is also coached by IFBB pro Sas Heirati and often gives an insight into how Sas operates. Like Goold says about himself, he is a bodybuilder in training – and a full-time ginger. Watch it here
Elite FTS. Dave Tate’s Table Talk is something to behold. The studio sits in the middle of his gym and offers and brilliantly relaxed setting for chats with a wealth of top-level guests. Tate is no-nonsense too, sometimes chugging on a huge cigar and exchanging wise words through plumes of smoke. Got to be on your list. See it here
Anabolic Bodybuilding. Paul Barnett (below) is an American masters bodybuilder, who is currently in prep for the Masters Nationals in America. He boasts what has been called by coach Justin Harris as “perhaps the best rebound in bodybuilding’ when gaining 80-plus pounds of lean weight soon after the pair started working together. Barnett’s knowledge is vast and is helped by his work with Harris – one of the finest minds in the sport. His no-nonsense style and hard-hitting guests make it definitely one to watch. You can see it here
1st Detachment. This is an American supplement company owned by coach Justin Harris and Joe Miller. The pair work well together, hooking some decent names in the world of bodybuilding to interview and covering a wide range of topics and analysing them in super but easy-to-understand detail. Link: here
AMATEUR BODYBUILDING IS ANYTHING BUT
Bodybuilders are not professional in the strictest sense but we are all professionals in this sport
COMMENTBy Gary Chappell
WELCOME to frontdouble.com – the new home of amateur bodybuilding. This website has been created because there is nothing currently serving the growing community of amateur bodybuilders. Here, you are the main attraction. You are the stars of the show.
Most of us know the professional game; who won the Mr Olympia, the Arnold etc. We all hear stories of what those pros are doing, inside and outside of the gym. There are many websites catering for those people.
But the amateur game is arguably much bigger. And it is far more accessible. We are seeing teenagers as young as 14 compete. And Masters all the way up to over 60.
Not every one will become an IFBB Pro. And not everyone wants to. And the number of federations open to amateur bodybuilders now is huge. So this is why frontdouble.com was created. To be the home of amateur bodybuilding.
WE ARE ALL PROS HERE
But let us make one thing clear. None of us are amateurs. The word sometimes implies 'second rate', not good at what they do. This is clearly a case of semantics.
Look, 'professional' in the strictest sense of the word, means 'someone who earns a living from what they do'. I have been a journalist for more than 25 years. It is how I earn my living. I am a professional. Some might say otherwise depending on what I have written, but that is another story...
Even most professional bodybuilders are not professional; they do not earn a living solely from competing. They earn money from sponsorship deals and other aspects linked to their career.
Bodybuilders like us – me included – are amateurs in that we do not earn a living from competing, either.
But let me tell you this: anyone who manages to step on stage in true competitive condition needs a professional outlook and dedication like nothing else. No other sport requires such commitment in the gym or outside of the gym, to any aspect of off-season or prep, than bodybuilding does.
So while this is the home of amateur bodybuilding, remember this: We are all professionals.
SHAKE IT UP – HIGHLY BRANCHED CYCLIC DEXTRIN BODYBUILDER'S BEST FOR INTRA
But honestly, get the rest of your nutrition sorted first before worrying about what powder is next
MANY gym-goers love an intra-shake. You only have to look around to notice all the different coloured drinks bottles to know that.
Some belief this powder and that powder is the route to gains, to looking ‘swole’.
In fact, an intra-shake probably makes roughly a three per cent difference to whatever it is you are trying to achieve.
Now if that is winning a show, that three per cent could be quite significant.
Generally speaking, however, a gym-goer would be better placed concentrating on the remaining 97 per cent of their nutrition – outside of the gym where discipline is somehow that much harder.
But if you are using an intra-shake, perhaps the standout so-called magic powder is Highly Branched Cyclic Dextrin (HBCD).
Unlike most carbohydrate powders, HBCD does not sit in the stomach. A blog written on the website of American supplement company Hostile reported: “In a study focused on the rate of gastric emptying of sports drinks, it was found that HBCD was able to maintain a low osmotic pressure in the drink (approximately 59 to 160 m0sm), yielding a high rate of gastric emptying.”
In short, this means it moves very quickly from the stomach into the intestine to be absorbed.
Referencing another American website, Muscle Mentor, which was created by coach Justin Harris, who said in a previous article: “The stomach has osmo-receptors that sense osmolality of the incoming solutions.
“The higher the osmolality, the slower the gastric emptying rate. So the high sugar solution is actually held up longer in the stomach while the HBCD’s travel like a bowling ball through your stomach into the intestine to be absorbed.”
Again, in short, using simple sugars in your intra is just not optimal. In fact, because of the quick spike in insulin using these will ignite, you will see your energy crash pretty quickly.
This does not happen with HBCD.
As Harris explained in that Muscle Mentor article: “The beauty is that these molecules are so interlinked and complex, it takes a long time to hydrolyse (break down) the glucose bonds, therefore resulting in a rapid but sustainable release of glucose into the bloodstream. This helps avoid insulin spikes and resultant blood-sugar crashes.”
People also use maltodextrin, perhaps a cheaper carbohydrate powder than HBCD.
The issue is one of osmolality, as we explained above.
A study by Furuyashiki et al. (2014) compared Cyclic Dextrin to maltodextrin using 24 participants, who cycled for 90 minutes, 30 minutes at 40 per cent of their V02 max (refers to the maximum amount of oxygen your body can absorb and use during exercise) and another hour at 60 per cent of their V02 max. One hour into cycling, one group was given a drink containing 15g of Cyclic Dextrin, while the other was given a drink containing 15g of maltodextrin.
“The study found that those given the Cyclic Dextrin had significantly lower RPE’s (Rating of Perceived Exertion) than the maltodextrin group.
In short, the exercise felt easier.
In conclusion, if you are using an intra – and whether or not you are on top of the remaining 97 per cent of you nutrition – the most optimal choice is HBCD.
PCA consider Masters Pro class as NABBA announce 'Three Peak Challenge'
TWO federations announced some potential big changes to their 2024 shows this week.
The PCA asked social media followers whether they should launch a Masters Pro division, with the overwhelming response being that they should.
The PCA offer a few thousand to the top three athletes in their Pro divisions, but any Masters competitors who are awarded a Pro Card must currently compete in other classes.
In an Instagram post, the PCA wrote:
“PCA have always prided ourselves on being inclusive and accommodating, yet in recent times we are increasingly asked ‘Do PCA offer a Masters Pro Category’? This isn’t something we have offered previously but we identify there has been a marked increase in the number of Bodybuilding & Bikini Masters athletes. As always PCA welcome open discussions and love to hear our athletes opinions.”
While the PCA were testing the water before committing to any change, NABBA did announce some concrete updates to their 2024 calendar.
They will make every area show open to all athletes from across the UK, with competitors able to enter two classes.
In addition, they are teaming up with Peak Body to offer what they call the Three Peak Challenge. This involves the NABBA Scotland, North-West and NABBA North shows, with a chance to win £100 per class and £500 per overall victory.
The shows will be judged by Peak Body and the winner of this title will have the chance of a 12-month sponsorship with the company.
There will also be an award for the best online coach, including £1000 of supplements and a villa holiday in Marbella.
Full details are expected to be announced by NABBA in the coming weeks.
YOU PAY TO MOT YOUR CAR... WHY NOT YOUR BODY?
DAVE CROSLAND is considered the UK’s No1 authority on bodybuilding health and performance-enhancing drugs. He is the director of Croslands Harm Reduction Services and Under Construction Films. He is a personal trainer and bodybuilding coach and the founder of e-Val, a company offering private bloodwork analysis.
IN the first of a series of bodybuilding health and PED-related topics for MuscleMatters, DAVE CROSLAND explains the importance of keeping your body in the best possible shape.
DAVE CROSLAND is also available for coaching. Anyone interested can contact Dave at dave@croslands.org.uk or via instagram or facebook
JUDGE JOHNSON: Don’t ruin your chances of success by not nailing these simple areas...
YOU have spent the best part of 16 weeks preparing for this one moment. The hard work is done. Or so you believe. Actually, some competitors can win or lose a show based on their stage presence. Don’t fall into that trap. Here, STEVE JOHNSON offers his advice for adding that final gloss:
SMILE
First and foremost, you only get one chance to make a first impression on the judges, so please look like you are enjoying yourself. Nobody wants to watch someone who looks miserable, but a big smile and body demeanour that makes you look like you’re enjoying yourself will always attract the eye of the judges.
POSING
As a judge, I regularly see athletes unintentionally hide their body from the judges and to be fair it’s frustrating at times. It can make a difference to your placing, as the judges can only judge what they can see and not what they can’t. You are judged on the shapes you create on the day and not what your body is really like. For example: if someone has a huge wide back but doesn’t open it on their lat spreads and the guy at side of him does, even though you know he is not as developed, you have to judge with the guy who’s back looks best in front of you. This is why its so important these days to practice posing as much as training and getting a posing coach if necessary. Your aim is to create the illusion you are better than what you are.
Make sure you practice your tan in advance of the show and that it is applied by someone who knows what they are doing. You are trying to avoid streaks and tans that will run onstage under hot lighting. There are many different tans out there as well as many different skin types, so choose appropriate tanning (and glaze) that will enhance your physique/figure. Even on the judging table (close-up view) a physique can fade into the background if too light in colour. Some federations allow instant tans backstage and some don’t, so always check up on this and follow the pre-tanning protocols for skin preparation.
SHAVING
One thing that is off putting to a judge is body hair, so please make sure you remove visible hair as necessary. Guys need to be more on point with this than girls and I have seen many athletes do a partial job and its very distracting to the eye and ruins the professionalism of your overall appearance. I have seen it this year and, although in this case it didn’t affect placing (they won) it is the one thing I will remember him for and not his physique. In this instance it was shaved thighs but unshaven glutes and calves. Also, I have seen underarm hair left which again just ruins the look of the physique. This might sound pedantic but if a judge is trying to find a reason to split two athletes because it’s a close decision, then this could indeed come into their way of thinking (right or wrong).
These are just some very basic tips as there are many other things I see on a regular basis and in particular with posing, which I can cover at another time.
Don’t ruin your chances of success by not nailing these simple areas.
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