Bodybuilding is a sport that requires dedication, discipline, and hard work. Bodybuilders train for years to sculpt their muscles and achieve their ideal physique. They also compete in various events to showcase their strength, symmetry, and aesthetics. Some of the most prestigious bodybuilding competitions are the Mr. Olympia, the Arnold Classic, and the IFBB Pro League.
10 Best Bodybuilders in the World 2023
In this article, we will rank the top 10 bodybuilders in the world in 2023 based on their recent achievements, popularity, and physique. We will also provide some details about their background, training, diet, and supplements. Here are the top 10 bodybuilders in the world in 2023:
10. William Bonac
William Bonac is a Dutch bodybuilder who has been competing since 2006. He is known for his balanced and proportionate physique, as well as his impressive conditioning. He has won several titles, including the Arnold Classic in 2018 and 2020, and the Arnold Classic Australia in 2018. He has also placed in the top five of the Mr. Olympia for four consecutive years, from 2017 to 2020.
Bonac trains six days a week, focusing on one or two muscle groups per day. He follows a high-protein, low-carb diet, and uses supplements such as whey protein, BCAAs, glutamine, creatine, and multivitamins. He weighs around 230 lbs at 5’7″.
9. Roelly Winklaar
Roelly Winklaar is a Curacaoan bodybuilder who has been competing since 2009. He is known for his massive and freaky physique, especially his arms and chest. He has won several titles, including the New York Pro in 2010 and 2013, the Arnold Classic Brazil in 2017, and the Arnold Classic Australia in 2018. He has also placed third at the Mr. Olympia in 2018.
Winklaar trains six days a week, focusing on one muscle group per day. He follows a high-calorie diet, consisting of lean meats, rice, potatoes, vegetables, and fruits. He uses supplements such as whey protein, BCAAs, glutamine, creatine, pre-workout, and fat burners. He weighs around 285 lbs at 5’6″.
8. Hadi Choopan
Hadi Choopan is an Iranian bodybuilder who has been competing since 2011. He is known for his dense and hard physique, as well as his incredible posing skills. He has won several titles, including the Asian Championship in 2012 and 2016, the Diamond Cup in 2017 and 2018, and the Vancouver Pro in 2019. He has also placed fourth at the Mr. Olympia in 2019.
Choopan trains six days a week, focusing on two muscle groups per day. He follows a high-protein diet, consisting of chicken, fish, eggs, rice, oats, and vegetables. He uses supplements such as whey protein isolate, BCAAs, glutamine, creatine monohydrate, and multivitamins. He weighs around 210 lbs at 5’5″.
7. Brandon Curry
Brandon Curry is an American bodybuilder who has been competing since 2003. He is known for his aesthetic and symmetrical physique, as well as his charismatic personality. He has won several titles, including the USA Championship in 2008, the Arnold Classic in 2019 and 2022, and the Mr. Olympia in 2019. He has also placed second at the Mr. Olympia in 2020.
Curry trains six days a week, focusing on one or two muscle groups per day. He follows a high-carb diet, consisting of beef, chicken, rice, pasta, and fruits. He uses supplements such as whey protein, BCAAs, glutamine, creatine, pre-workout, and nitric oxide boosters. He weighs around 260 lbs at 5’8″.
6. Phil Heath
Phil Heath is an American bodybuilder who has been competing since 2003. He is known for his dominant and flawless physique, as well as his record-breaking achievements. He has won seven Mr. Olympia titles, from 2011 to 2017, tying with Arnold Schwarzenegger for the second-most wins in history. He has also won the Arnold Classic in 2006.
Heath trains five days a week, focusing on one muscle group per day. He follows a high-protein diet, consisting of turkey, chicken, fish, eggs, rice, potatoes, and vegetables. He uses supplements such as whey protein isolate, BCAAs, glutamine, creatine, pre-workout, and multivitamins. He weighs around 240 lbs at 5’9″.
5. Big Ramy
Big Ramy is an Egyptian bodybuilder who has been competing since 2012. He is known for his massive and muscular physique, as well as his humble and respectful attitude. He has won two Mr. Olympia titles, in 2020 and 2021, becoming the first African and Arab to win the prestigious title. He has also won the New York Pro in 2013 and 2020, and the Arnold Classic Brazil in 2015.
Big Ramy trains six days a week, focusing on one or two muscle groups per day. He follows a high-calorie diet, consisting of beef, chicken, fish, rice, bread, and fruits. He uses supplements such as whey protein, BCAAs, glutamine, creatine, pre-workout, and mass gainers. He weighs around 300 lbs at 5’10″.
4. Dexter Jackson
Dexter Jackson is an American bodybuilder who has been competing since 1992. He is known for his longevity and consistency in the sport, as well as his impressive conditioning and detail. He has won a record 29 IFBB Pro titles, including the Mr. Olympia in 2008, the Arnold Classic five times, and the Masters Olympia in 2012. He has also placed in the top six of the Mr. Olympia for 13 consecutive years, from 2006 to 2018.
Jackson trains five days a week, focusing on one muscle group per day. He follows a low-carb diet, consisting of chicken, fish, eggs whites, oats, and green vegetables. He uses supplements such as whey protein isolate, BCAAs, glutamine, creatine, pre-workout, and fat burners. He weighs around 225 lbs at 5’6″.
3. Shawn Rhoden
Shawn Rhoden is a Jamaican-American bodybuilder who has been competing since 1992. He is known for his classic and elegant physique, as well as his graceful posing. He has won one Mr. Olympia title, in 2018, dethroning Phil Heath after his seven-year reign. He has also won the Arnold Classic Europe in 2012, and the Arnold Classic Brazil in 2016.
Rhoden trains six days a week, focusing on one or two muscle groups per day. He follows a moderate-carb diet, consisting of chicken, fish, beef, rice, potatoes, and fruits. He uses supplements such as whey protein, BCAAs, glutamine, creatine, pre-workout, and multivitamins. He weighs around 240 lbs at 5’10″.
2. Flex Lewis
Flex Lewis is a Welsh bodybuilder who has been competing since 2003. He is known for his compact and powerful physique, as well as his charismatic and friendly personality. He has won seven 212 Olympia titles, from 2012 to 2018, becoming the most successful bodybuilder in the division’s history. He has also won the Arnold Classic 212 in 2014 and 2015.
Lewis trains six days a week, focusing on one muscle group per day. He follows a high-protein diet, consisting of chicken, fish, eggs, rice, oats, and vegetables. He uses supplements such as whey protein isolate, BCAAs, glutamine, creatine, pre-workout, and nitric oxide boosters. He weighs around 212 lbs at 5’5″.
1. Chris Bumstead
Chris Bumstead is a Canadian bodybuilder who has been competing since 2014. He is known for his aesthetic and proportionate physique, as well as his natural talent and potential. He has won three Classic Physique Olympia titles, from 2019 to 2021, becoming the face of the division and one of the most popular bodybuilders in the world. He has also won the Toronto Pro Supershow in 2016.
Bumstead trains five days a week, focusing on two muscle groups per day. He follows a flexible diet, consisting of lean meats, rice, pasta, bread, fruits, and vegetables. He uses supplements such as whey protein isolate, BCAAs, glutamine, creatine monohydrate,
pre-workout,
and multivitamins.
He weighs around
230 lbs at
6’1″.
Conclusion
Bodybuilding is a sport that requires passion,
perseverance,
and patience.
Bodybuilders dedicate their lives to achieving their goals and inspiring others.
The top 10 bodybuilders in the world in
2023 are examples of excellence,
diversity,
and inspiration.
They have proven themselves to be the best of the best
Most Asked Questions and Answers about Bodybuilding
Here are some of the most common questions and answers about bodybuilding that you might find interesting and helpful:
Q: How do bodybuilders get so big and muscular?
A: Bodybuilders get so big and muscular by following a strict and consistent training, diet, and supplement regimen. They lift heavy weights to stimulate muscle growth, eat enough calories and protein to fuel their recovery and growth, and use various supplements to enhance their performance and results. They also follow a periodization program, which means they vary their training intensity, volume, frequency, and exercises to avoid plateaus and overtraining.
Q: How do bodybuilders lose fat and get shredded?
A: Bodybuilders lose fat and get shredded by following a cutting phase, which is a period of time where they reduce their calorie intake, increase their cardio activity, and manipulate their macronutrient ratios. They aim to create a calorie deficit, which means they burn more calories than they consume, forcing their body to use fat as an energy source. They also adjust their protein, carbohydrate, and fat intake to preserve their muscle mass, optimize their hormones, and control their hunger and cravings.
Q: How do bodybuilders prepare for a competition?
A: Bodybuilders prepare for a competition by following a pre-contest phase, which is a period of time where they fine-tune their physique, conditioning, and posing. They usually start this phase 12 to 16 weeks before the competition date, depending on their current body fat percentage and desired level of leanness. They follow a strict diet, training, cardio, and supplement regimen to achieve their peak shape. They also practice their posing routine, tan their skin, and apply oil to enhance their appearance on stage.
Q: What are the different categories of bodybuilding?
A: Bodybuilding is divided into different categories based on the weight, height, age, gender, and physique criteria of the competitors. Some of the most common categories are:
- Open Bodybuilding: This is the most popular and prestigious category of bodybuilding, where there are no limits on the weight or size of the competitors. The judges evaluate the competitors based on their muscularity, symmetry, proportion, conditioning, and presentation.
- 212 Bodybuilding: This is a category of bodybuilding where the competitors have a maximum weight limit of 212 lbs (96 kg). The judges evaluate the competitors based on the same criteria as open bodybuilding.
- Classic Physique: This is a category of bodybuilding where the competitors have a maximum weight limit based on their height. The judges evaluate the competitors based on their muscularity, symmetry, proportion, conditioning, and presentation, as well as their resemblance to the classic bodybuilding era of the 1970s and 1980s.
- Men’s Physique: This is a category of bodybuilding where the competitors wear board shorts instead of posing trunks. The judges evaluate the competitors based on their muscularity, symmetry, proportion, conditioning, and presentation, as well as their overall marketability and appeal.
- Women’s Bodybuilding: This is a category of bodybuilding where the competitors are female. The judges evaluate the competitors based on their muscularity, symmetry, proportion, conditioning, and presentation, as well as their femininity and beauty.
Q: What are the benefits of bodybuilding?
A: Bodybuilding has many benefits for both physical and mental health. Some of the benefits are:
Increased muscle mass and strength
Improved bone density and joint health
Enhanced metabolic rate and fat burning
Reduced risk of chronic diseases such as diabetes, cardiovascular disease, and cancer
Improved posture and mobility
Boosted confidence and self-esteem
Reduced stress and depression
Increased longevity and quality of life
Q: What are the risks of bodybuilding?
A: Bodybuilding also has some risks that need to be considered and managed. Some of the risks are:
- Muscle injuries and strains
- Overtraining syndrome and burnout
- Dehydration and electrolyte imbalance
- Nutritional deficiencies and eating disorders
- Hormonal imbalances and reproductive issues
- Liver damage and kidney failure
- Heart problems and blood pressure issues
- Drug abuse and addiction
Q: What are the best exercises for bodybuilding?
A: There is no definitive answer to this question, as different exercises work better for different people depending on their goals, preferences, anatomy, genetics, experience level, equipment availability, etc. However, some general guidelines are:
Focus on compound exercises that work multiple muscle groups at once, such as squats, bench press, deadlifts, rows, pull-ups, etc. These exercises stimulate more muscle fibers, burn more calories, and release more growth hormones than isolation exercises that work one muscle group at a time, such as curls, extensions, flyes, etc.
Include a variety of exercises that target different angles, planes, and ranges of motion of the muscles. This ensures that all the muscle fibers are activated and developed, and prevents muscle imbalances and injuries.
Use a mix of free weights and machines to maximize the benefits of both. Free weights allow more natural and functional movements, and require more stability and coordination. Machines provide more safety and isolation, and allow more intensity and focus.
Vary the rep ranges, sets, rest periods, tempo, and intensity techniques to challenge the muscles in different ways and avoid adaptation and boredom. For example, use low reps (4-6) for strength, moderate reps (8-12) for hypertrophy, and high reps (15-20) for endurance. Use drop sets, supersets, giant sets, forced reps, partial reps, etc. to increase the volume and intensity of the workout.
Q: What are the best foods for bodybuilding?
A: Again, there is no definitive answer to this question, as different foods work better for different people depending on their goals, preferences, allergies, intolerances, budget, etc. However, some general guidelines are:
- Eat enough calories to support your training and recovery. Use a calorie calculator to estimate your daily calorie needs based on your age, weight, height, activity level, etc. Adjust your calorie intake according to your goal: eat more calories than you burn to gain weight and muscle, eat fewer calories than you burn to lose weight and fat, or eat the same amount of calories as you burn to maintain your weight and body composition.
- Eat enough protein to build and repair your muscles. Protein is the most important macronutrient for bodybuilders, as it provides the amino acids that are the building blocks of muscle tissue. Aim for 0.8 to 1.2 grams of protein per pound of body weight per day. Choose high-quality protein sources that are complete (contain all nine essential amino acids) and bioavailable (easily digested and absorbed), such as lean meats, poultry, fish, eggs, dairy products, soy products, etc.
- Eat enough carbohydrates to fuel your workouts and replenish your glycogen stores. Carbohydrates are the primary source of energy for the body and the brain, especially during high-intensity exercise. Aim for 2 to 3 grams of carbohydrates per pound of body weight per day. Choose complex carbohydrates that are low-glycemic (cause a gradual rise in blood sugar) and high-fiber (promote satiety and digestive health), such as whole grains, oats, brown rice, quinoa, fruits, vegetables, etc.
- Eat enough fats to support your hormones and cell functions. Fats are essential for the production of testosterone and other hormones that regulate muscle growth and fat loss. They also provide energy, vitamins, and essential fatty acids that are important for the health of the skin, hair, nails, brain, heart, joints, etc. Aim for 0.3 to 0.5 grams of fat per pound of body weight per day. Choose healthy fats that are unsaturated (contain double bonds) and anti-inflammatory (reduce inflammation), such as olive oil, avocado, nuts, seeds, fish oil, etc.
Q: What are the best supplements for bodybuilding?
A: Supplements are not necessary for bodybuilding, but they can be helpful to enhance your performance and results. However, supplements are not magic pills that can replace a good diet and training program. They are only meant to supplement your nutrition and fill in any gaps or deficiencies that you might have. Some of the most common and effective supplements for bodybuilding are:
- Whey protein: This is a fast-digesting protein that is derived from milk. It provides a high amount of amino acids that are essential for muscle growth and recovery. It is convenient to consume before or after a workout, or anytime you need a quick protein boost.
- Creatine: This is a natural compound that is found in meat and fish. It helps to increase the production of ATP (adenosine triphosphate), which is the energy currency of the cells. It also helps to increase water retention in the muscles, which makes them look bigger and fuller. It is beneficial to take before or after a workout, or on rest days.
- BCAAs (branched-chain amino acids): These are three amino acids (leucine, isoleucine, and valine) that are especially important for muscle growth and recovery. They help to stimulate protein synthesis, prevent muscle breakdown, reduce fatigue, and enhance endurance. They are useful to take during or after a workout, or between meals.
- Glutamine: This is an amino acid that is abundant in the muscles. It helps to prevent muscle breakdown,
