There is assuredly no shortage of storylines, but the Men’s Open portion of the contest will be the headline event. Two-time reigning Mr. Olympia Mamdouh “Big Ramy” Elssbiay is seeking a legendary “three-peat” in potentially notching a third consecutive title. Contenders like Derek Lunsford, Nick Walker, Hunter Labrada, and Hadi Choopan will try to dethrone the Egyptian titan. Meanwhile, in the Classic Physique category, three-time defending champion Chris Bumstead is vying for his fourth straight championship. Expect athletes like a former two-time winner (2017-2018) Breon Ansley and Terrence Ruffin will attempt to push Bumstead.

To keep track of the action in every division across the entire contest, fans will have the option to livestream it all. Fans can purchase a pay-per-view premium package for $69.99 at the Olympia website — www.olympiaproductions.com.

There are over 200 athletes participating at the 2022 Olympia after a doozy of a qualification period over the 2022 calendar year. Here’s an overview of all the featured divisions at the 2022 Olympia:

2022 Olympia | Competitive Divisions

• Men’s Open (Mr. Olympia)
• Ms. Olympia
• Classic Physique Olympia
• Bikini Olympia
• 212 Olympia
• Fitness Olympia
• Men’s Physique Olympia
• Women’s Physique Olympia
• Wellness Olympia
• Wheelchair Olympia
• Figure Olympia

The expectation is that Elssbiay takes home his third straight Mr. Olympia title. Various legends of the sport, like eight-time Mr. Olympia (1998-2005) Ronnie Coleman, believe Elssbiay is a shoo-in for a victory. Another eight-time Olympia winner (1984-1991), Lee Haney, ironically asserted that Elssbiay is comparable to Coleman at the peak of his powers.

At the same time, the Men’s Open field might still resemble a gauntlet on paper. Lunsford is the former 2021 champion in the 212 division and, even with a recent transition, has drawn praise as a potential dark horse. Two top-five finishers from 2021 in Labrada (fourth) and Walker (fifth) have seemingly only improved while training over the last calendar year. There’s also Choopan, who has knocked on the door of victory with two podium finishes in the last three Olympias. Plus, not to be overlooked, some attention will fixate on William Bonac, who hasn’t finished outside of the top six since 2015.

Needless to say, while Elssbiay will be a heavy favorite (no pun intended), he should likely see the best from his respective peers in what certainly seems like a stacked field.

Featured image: @mrolympiallc on Instagram

The post How to Watch the 2022 Mr. Olympia appeared first on Breaking Muscle.

On Oct. 5, 2022, over his YouTube channel, Bumstead shared a comprehensive look at his recent training. This time, he focused on his legs. After already diagramming how he trains aspects of his body like arms and shoulders earlier in the off-season — the new clip is another detailed look at how one of bodybuilding’s superstars is preparing for the Olympia stage again.

[Related: How to Do the Standing Calf Raise for Complete Leg Development]

Here’s a complete rundown of Bumstead’s latest “killer leg day” before the 2022 Mr. Olympia commences on Dec. 16-18, 2022, in Las Vegas, NV.

Seated Leg Curl, Leg Extension, Hip Adduction

Bumstead treated the first part of his leg workout like a warm-up. He didn’t have a concrete number of repetitions or sets he wanted to reach. It was more about getting his lower body muscles prepared for the meat and potatoes of his training session. The leg curls and leg extension were for Bumstead’s hamstrings and quads, while a few sets on a hip adduction machine loosened up his adductor muscles along the inner midline of his thighs.

Mid-way through this warm-up series, Bumstead removed his shoes and trained in socks for the remainder of his workout. He has previously stated this leg day ritual helps him feel more stable during exercises and improves his mind-muscle connection.

Hack Squat

For his first big movement of the day, Bumstead started with some hack squats. The athlete did an initial set without any plates attached to the machine to get a sense of the movement, and slowly added weight as he progressed. Bumstead’s final working set featured him completing nine reps with nine 45-pound plates on each side, followed by a “back-off set” using seven plates for 12 repetitions.

During a between-set rest period, Bumstead was approached by recently retired, seven-time 212 Olympia winner Flex Lewis. The coincidental meeting likely occurred because the training location, Bev Francis Powerhouse Gym in Syosset, NY, is known as “the East Coast Mecca of Bodybuilding” and regularly hosts a who’s who of bodybuilders and sports stars.

Single-Leg Press

Bumstead shifted to the leg press machine, where he performed a few heavy sets of the movement unilaterally to give both of his legs equal attention. After his sets, he discussed the importance of listening to your body during a workout, especially when you’re having a high energy, high performance day.

“Sometimes you just have to ‘read the room,'” he said. “One day if you feel a lot stronger, if it feels too light, or feels too easy, don’t just do 10 reps to do 10 reps. Rack the weight. Put more weight on. ‘Buckle up for the ride.’ That’s the quote for this year.”

Leg Extension

To center on his quads, Bumstead returned to the leg extension machine as a main lift, not simply a warm-up. While he did a few more challenging sets, Bumstead makes sure not to load too much weight so as to keep any potential punishment on his knees at a minimum.

Instead, he achieved a deep stretch in the bottom position of each rep and worked through a long range of motion for maximum work.

 

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A post shared by Chris Bumstead (@cbum)

[Related: How to Do the Goblet Squat for Lower Body Size and Mobility]

Romanian Deadlift with Barbell

To shift focus on his glutes and hamstrings, Bumstead performed a few sets of a Romanian deadlift with a loaded barbell. The bodybuilder had two plates per side for sets of 12 as he worked through this part of his routine. Bumstead noted that his glutes and hamstrings were still fatigued from the single-leg press, making this relatively light weight more than enough.

Sissy Squat

As he neared the end of his workout, Bumstead implemented some sissy squats into his routine. The movement, which asks the quads to lift the majority of a person’s body weight, can help strengthen connective tissues and muscles in the knees and legs. Bumstead appropriately powered through some sets of sissy squats as best as he could before finally moving off of quad work.

Seated Leg Curl

Bumstead had everything come full circle for this workout when he finished with seated leg curls to give his hamstrings attention. After he “beat up” his legs with textbook-perfect repetitions here, the bodybuilder called it a day.

 

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A post shared by Chris Bumstead (@cbum)

[Related: How to Do the Bulgarian Split Squat for Leg Size, Strength, and Mobility]

Bumstead will have to overcome a few noteworthy peers to win his fourth consecutive Classic Physique Olympia title. There’s former two-time champ Breon Ansley (2017-2018), whose reign ended with Bumstead’s first title in 2019, and Terrence Ruffin, an athlete who usually finishes around the top of the Classic Physique Olympia. Late riser Neil Currey might be someone to watch as a dark horse, too.

However, if this glimpse at Bumstead’s commitment to building powerful legs says anything, his impressive run in the Classic Physique division may well continue.

Featured image: Chris Bumstead on YouTube

The post Chris Bumstead Goes for Broke With a “Killer Leg Day” Routine appeared first on Breaking Muscle.

On Oct. 3, 2022, Currey shared a glimpse at his latest physique with this year’s Mr. Olympia less than three months away. Per a later clarification from Currey’s coach, Ben Chow, the 5’10” bodybuilder weighs 235 pounds at the time of the picture and still plans to lose about 20 pounds to make reach the 215-pound limit for the Classic Physique competition at the Olympia.

 

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A post shared by Neil Currey (@neil_currey)

[Related: The Best HIIT Workouts with Bodyweight, with Kettlebells, and More]

According to NPC News Online, the 2022 Mr. Olympia will be Currey’s debut at the prestigious bodybuilding competition. Though, that doesn’t mean he hasn’t amassed an impressive resume thus far.

Currey has been an International Federation of Bodybuilding and Fitness (IFBB) Pro League member since a seventh-place Classic Physique debut at the 2019 Yamamoto Pro. He’s seemingly only improved ever since that initial top 10 flourish. In 2021, Currey would notch what was the top Pro League result of his career when he finished in second place in the Classic Physique category at the 2021 Tampa Pro.

In 2022, he bested himself when he took home third place at the 2022 Pittsburgh Pro and scored his first career Pro victory at the 2022 New York Pro. In accordance with the IFBB qualification standards for the Olympia, the latter win gave Currey automatic qualification to the 2022 edition of the contest.

Here’s a rundown of Currey’s IFBB Pro League results to this point:

Neil Currey | IFBB Pro League Career Results

• 2019 Yamamoto Pro (Classic Physique) — Seventh place
• 2020 Europa Pro Championships (Classic Physique) — Ninth place
• 2021 Puerto Rico Pro (Classic Physique) — Third place
• 2021 Xtreme Bodybuilding and Fitness Pro (Classic Physique) — Seventh place
• 2021 Tampa Pro (Classic Physique) — Second place
• 2021 Texas Pro (Classic Physique) — Did not place
• 2022 Pittsburgh Pro (Classic Physique) — Third place
• 2022 New York Pro (Classic Physique) — First place

 

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A post shared by Neil Currey (@neil_currey)

[Related: The Best Dumbbell Ab Workouts for a Stronger, Better-Looking Core]

Setting a bar of expectations might be difficult for Currey in his Olympia debut. The highest standard, though, would be toppling three-time reigning Classic Physique Olympia champion (2019-2021) Chris Bumstead. There’s also former two-time winner Breon Ansley (2017-2018) and perennial high-level contender Terrence Ruffin to compete with.

For Currey, a finish somewhere around the top would likely be a great way to burst onto the Olympia scene. He very well could surprise and achieve even more.

The 2022 Mr. Olympia will take place on Dec. 16-18, 2022, in Las Vegas, NV.

Featured image: @neil_currey on Instagram

The post Bodybuilder Neil Currey Weighs 235 Pounds as He Nears First Olympia Competition appeared first on Breaking Muscle.

On Sept. 25, 2022, during the final day of the Arnold Sports Festival UK, promoters announced that Wheeler will be the recipient of the 2023 Arnold Classic Lifetime Achievement Award. The reveal of his honor was made during the finals of the 2022 Arnold Classic (AC) UK bodybuilding competition with the living legend present. The icon will officially get the esteemed award in a ceremony that will take place around the time of the 2023 Arnold Classic in Columbus, OH, held in March. 

 

 

 

 

 

 

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A post shared by The Arnold Sports Festival UK (@arnoldsportsuk)

[Related: Everything You Need to Know About How to Burn Fat]

First awarded in 2000 to Joe Weider, the Arnold Classic Lifetime Achievement Award is a recognition of an individual’s significant contribution to the sport of bodybuilding and the general fitness world. Winners have ranged from bodybuilding legends like Frank Zane (2003) and Bill Pearl (2004) to Hollywood fixtures like Sylvester Stallone (2010) and World Wrestling Entertainment’s (WWE) “Triple H,” Paul Levesque.

Wheeler’s honor undoubtedly comes partly from a result of an impressive output as a bodybuilding titan. The highlights of Wheeler’s competitive carer are his four Arnold Classic titles (1993, 1997-1998, 2000). Notably, Wheeler was a Mr. Olympia runner-up on three occasions (1993, 1998-1999), but he never stood atop the podium. 

After nearly 15 years away from competing, a 51-year-old Wheeler made his last contest appearance in the Classic Physique division at the 2017 Mr. Olympia. He would finish in 15th place, where eventual two-time Classic Physique champion Breon Ansley captured the first of his major titles. 

Wheeler has dealt with various health problems over the years. In 2003, he received a kidney transplant. Later, in 2020, he would endure a right-leg amputation due to life-threatening circulation issues. Wheeler would receive the inaugural Olympia and Inspiration Courage Award in 2020, given to a person who exemplifies courage when facing adversity. The legend now spends much of his time coaching, often working directly with 2022 AC UK winner and rising star Andrew Jacked. 

 

 

 

 

 

 

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A post shared by IFBB LEGEND FLEX WHEELER (@officialflexwheeler)

[Related: Try These 3 Air Bike Workouts for Conditioning, Fat Loss, and More]

At the time of this writing, Wheeler has not publicly commented on the news of his receiving the 2023 Arnold Classic Achievement Award. Instead, his social media appears to be rife with various pictures and clips about personal fitness responsibility and succinct celebrations of athletes he works with. There might not be a better testament to why Wheeler was chosen for this bodybuilding and fitness honor. 

Featured image: @arnoldsportsuk on Instagram

The post Bodybuilding Legend Flex Wheeler Will Receive 2023 Arnold Classic Lifetime Achievement Award appeared first on Breaking Muscle.

On April 21, 2022, bodybuilder Breon Ansley shared a demanding leg workout that seemingly asked everything of his lower body on his YouTube channel. At the same time, he revealed that his next competition would be the 2022 Tampa Pro, which will take place on August 5-6, 2022, in Tampa Bay, Florida. 

Recently, Ansley detailed his decision to retire from the Classic Physique Division following the 2022 Classic Physique Olympia. Notably, Ansley maintained that he would change aspects of his upcoming training with a new “master plan.” The idea behind the new plan was to allow him to leave the division at his best.

As Ansley clarifies in his recent video, this leg workout is a part of that vision. Here’s a peek at one of Ansley’s first public steps on the road to his final Classic Physique Olympia competition.

Ansley’s Legs Workout

Ansley opens by offering a disclaimer that this routine is about a focus on high volume rather than lifting staggering amounts of weight. Nonetheless, he seemingly can’t hold in his excitement, saying, “We’re gonna make the intensity crazy.” 

Leg Extension & Lying Hamstring Curl

• Leg Extension: 2 x 6 | 1 x 10
• Lying Hamstring Curl: 1 x 6 | 1 x 7 | 3 x 8

Ansley wastes no time establishing a rapid pace by super-setting leg extensions and lying hamstring curls. He says that he limits rest between sets to optimize the results. 

30 seconds, 40 seconds, that’s about it. That’s all we need. 

Research backs up Ansley’s assertion. One study showed that athletes who integrated supersets into their strength training saw significant gains in training efficiency and metabolic activation over a relevant time period.

However, someone like Ansley is a seasoned professional. By that same token, it was important for those with less experience not to overdo their limited rest, super-setting as it could lead to unnecessary fatigue and eventual muscle damage. (1)

Smith Machine Squat & Bodyweight Bulgarian Split Squat

• Smith Machine Squat: 2 x 5 | 1 x 9
• Bodyweight Bulgarian Split Squat: 1 x 9 | 1 x 11 | 1 x 15

Ansley turns to another superset, splitting his time between squats on the Smith machine and bodyweight Bulgarian split squats. He continues to praise the merits and benefits of supersets in the process. 

“We love to make it the most difficult we possibly can,” Ansley says. “When we make it that challenging, that means our body looks that much better, looks that much more powerful. The more challenging you make it, the more ‘wow factor’ you have.”

That aside, Ansley might have utilized the Smith machine squats rather than the traditional barbell variation because of one specific distinction. Balance and stabilization are lesser concerns on the Smith machine in contrast to a free weight lift, letting an athlete freely and safely challenge their leg muscles. In turn, that potentially leads to a more efficient workout.

When training for volume like Ansley, increased efficiency is an understandable ask. That efficiency might even prevent eventual injury. As one study maintains, one of the most common ways an athlete can injure themselves in their training is a combination of poor technique and overuse of a specific muscle. (2)

 

 

 

 

 

 

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A post shared by Breon Ansley (@breonma_)

[Related: Bodybuilder Shaun Clarida Breaks Down An Intense Arms Workout]

Sissy Squat Machine (Bodyweight)

• Sets and Reps: 1 x 5

Next in line for Ansley is one short, five-rep set on the Sissy Squat Machine — which locks an athlete’s feet and calves into a vertical position while seated to perform the Sissy Squat better. Here, he explains that an emphasis on squeezing in between reps is imperative. 

“If I’m leaning on the pad and squeezing back here, I get that full contraction way at the top here by the hip flexor,” Ansley says. “We want the whole quad to be connected.”

Squeezing during quad workouts can be crucial as research shows it’s one of the more consistent ways to build girth and strength. (3)

Walking Barbell Lunges & Sissy Squats (45-pound plate)

Ansley promised intensity. Naturally, he follows with one superset of walking lunges with a barbell and sissy squats while holding a 45-pound plate. 

“We like to hit everything equally as hard, equally as intense, and get some volume out of all those muscle groups, equally.”

Standing & Seated Calves Machine 

The bodybuilder finishes his extensive leg workout by hitting his calves with another superset on a standing calves machine and a sitting calves machine. 

• Standing Calf Raise: 1 x 5 | 1 x 8
• Seated Calf Raise: 1 x 5

On to the 2022 Tampa Pro

After his 2022 Tampa Pro reveal, Ansley says that he weighs 197 pounds at the moment. By the time that event rolls around, he wants his weight cap to be 180. He will feature in the Classic Physique division at the competition. 

If his new master training plan continues to unfold as expected, Ansley may fare well in Tampa Bay come early August. 

References:

1. Weakley, J.J.S. et al. (2017). The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. European Journal of Applied Physiology. 2017 Jul; 117(9): 1877–1889.
2. Aicale, R., Tarantino, D. Maffuli, N. (2018). Overuse injuries in sport: a comprehensive overview. Journal of Orthopaedic Research and Surgery. 2018 Dec; 13: 309.
3. Lehecka, B.J., Turley, J., Stapleton, A., Waits, K. The effects of gluteal squeezes compared to bilateral bridges on gluteal strength, power, endurance, and girth. PeerJ. 2019; 7: e7287.

Featured image: @breonma_ on Instagram

The post Bodybuilder Breon Ansley Shares a Killer, High-Volume Legs Workout appeared first on Breaking Muscle.

Natural light is always the most humbling without shadows showing added details and separation. 

Ansley was well-aware he left out some context, further writing that he had “a few exciting details” to share about his plan to capture his third career Classic Physique Olympia title. He last competed in the 2022 Arnold Classic on March 3-6, 2022, where he finished fourth.

On March 24, 2022, Ansley took to his YouTube channel to shed a light on what the rest of 2022 and his Olympia future holds. Check out the video below:

[Related: Bodybuilding 101: Crafting a Powerful Physique] 

Why Ansley is Moving On

In the video, Ansley first thanked his fans for “all their support” over the years. He began competing in the Classic Physique Division in 2016 and noted that he appreciated how everyone took to him as he found his groove. Ansley expressed his pride over where the division stands today, pointing out the “wow factor” of the present-day physiques and how the competition is in a great place. 

To address the Classic Physique elephant in the room, Ansley was deliberate. He did not mince his words: It has to do with how Ansley prefers his body to be displayed. More importantly, he says it’s about taking better care of himself.

Ansley made the decision to step away from Classic Physique because he prefers his physique at 190-plus pounds rather than the 180-pound weight cap he’s restricted to. For context, weight caps in Classic Physique scale with an athlete’s height. Per IFBB Pro rules, Ansley’s weight cap at his height of 5-foot-7 is 185 pounds. If he were one inch taller, he would be allotted an additional seven pounds — closer to his stated ideal weight range.

Ansley believes he has enough “shredded” muscle to show off in his peak form at a higher weight. Also, a short turnaround from a usual late-week weigh-in to the formal competition over weekends during the Classic Physique Olympia events does not agree with him. 

 

 

 

 

 

 

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A post shared by Breon Ansley (@breonma_)

[Related: The Trifecta Of Strength: Powerlifting, Weightlifting, And Bodybuilding]

The weight cap of the Classic Physique Olympia and the “wear and tear” it places on his body is something Ansley doesn’t appreciate. This division of bodybuilding can be demanding to prepare for and Ansley is understandably concerned about the toll it’ll take on him over time. Ultimately, he thinks it’s a disadvantage to his dedication, diligence, and all the hard work he’s put in throughout his career.

Now, if my weight cap had a few more pounds on it then we might be having a different conversation. We might be talking about something different and me staying in Classic.

As such, this coming December will be the last occasion we see him on the Classic Physique Olympia stage. To prepare for his Olympia swan song from Dec. 15-18, 2022, Ansley concluded by discussing those mentioned details about a plan:

He will begin his training regimen for the competition around 20 weeks out. That means kicking into gear sometime in late July or early August. That training timeline is in contrast to the usual 10-11 weeks he’s previously followed. At the time this article is published, Ansley has not revealed what his future plans in the sport are beyond 2022.

Ansley’s Bodybuilding Record

Before announcing his leave from the Classic Physique division, Ansley competed in the 2022 Arnold Classic on March 3-6, 2022. He finished fourth overall behind Urs Kalecinski, runner-up Roman Rocha Queiro, and two-time Arnold Classic Physique champion Terrence Ruffin. It was Ansley’s first result off the podium since his Olympia debut in 2016, where he also ranked fourth overall.

 

 

 

 

 

 

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A post shared by Breon Ansley (@breonma_)

[Related: Bodybuilding And Olympic Weightlifting Aren’t Mutually Exclusive]

Ansley’s overall resume in bodybuilding remains impressive. It includes six first-place finishes in the Classic Physique Division. His professional bodybuilding resume is below, according to NPC News Online:

Breon Ansley’s Pro Bodybuilding Career Results

• 2013 NPC USA Championships  — Men’s Middleweight  — First place
• 2014 IFBB New York Pro  — 212  — Outside top 16
• 2014 IFBB Europa Phoenix  — 212  — 15th place
• 2016 IFBB Prestige Crystal Cup — Classic Physique — First place
• 2016 IFBB Mr. Olympia — Classic Physique — Fourth place
• 2017 IFBB New York Pro — Classic Physique — First place
• 2017 IFBB Mr. Olympia — Classic Physique — First place
• 2018 Arnold Sports Festival — Classic Physique — First place
• 2018 IFBB Mr. Olympia — Classic Physique — First place
• 2019 IFBB Yamamoto Cup Pro — Classic Physique — First place
• 2020 IFBB Mr. Olympia — Classic Physique — Third place
• 2021 IFBB Mr. Olympia — Classic Physique — Third place
• 2022 Arnold Classic — Classic Physique — Fourth place

In what is purely speculation, Ansley might seek a return to the 212 division. Not only would it allow him to accumulate the mass he wants, he has experience in that division as he competed there earlier on in his career. Ansley weighs 206 pounds in the Instagram post above where he alluded to his future away from the Classic Physique Olympia. 

Ansley will be 43-years-old by the time the 2022 Classic Physique Olympia rolls around. He’s managed to compete at an elite level for years against athletes far younger than him. Perhaps Ansley’s new training plan will be the not-so-secret ingredient to put him over the top in this division one last time.  The 2022 Classic Physique Olympia competition begins on Thursday, Dec. 15, 2022, in Las Vegas, NV.

The post Bodybuilder Breon Ansley Explains His Decision to Retire From the Classic Physique Division appeared first on Breaking Muscle.