How did you get started?
I first became interested in bodybuilding as a young kid, I would spend hours watching wrestling on tv and in my eyes these guys looked like real life super-heros! I thought it was amazing that having this kind of muscular physique made them so respected and powerful. I still didn’t understand how they managed to look like that until I found some old Kevin Levrone videos on youtube, I was just in awe of his build and how he looked almost godlike and had the strength to go with it. This started my obsession with bodybuilding and from then on I spent hours, staying up late every night reading, watching and learning everything I could about bodybuilding.
What your diet consists of & why?
When i’m bulking I try to get in as many calories from healthy sources as possible, I don’t have a huge appetite so I will usually have two meals and two shakes a day, I find it much easier to stay on top of my diet this way and I don’t think it’s necessary to eat every two hours or eat eight meals a day like most people recommend.
I’ve recently changed my bulking diet to consist of more shakes as I find it much easier to reach my macros this way.
- My first meal is typically 3 eggs, 7 egg whites, 1 cup oats.
- My second meal is 2 cups rice (uncooked), 400g beef, mixed vegetables.
- Both of the shakes contain whey protein, olive oil, banana, 1 cup oats, 50g peanut butter.
Obviously it’s much easier to drink calories then to eat them, and each of the shakes contain around 1400 easy calories and a daily total of 4700 calories.
What supplements do you use?
- Optimum Nutrition Gold Standard Whey Protein
- Optimum Nutrition ZMA
- Apple Cider Vinegar
- Multi Vitamin
What does your current work-out routine look like?
I will typically stick with one major set for compound exercises, taken beyond complete muscular failure. I will do 2 or 3 warm up sets with progressively heavy weight then choose a weight I can get around 4 reps with. With a spot I will get 6 reps, then I will immediatly drop set and get another 6 reps to failure, followed by another drop set and another 6-10 reps to failure, then using this same weight I will have my spotter help me get 6 negative reps, at which point I am virtually dropping the bar on the negative rep.
For example one working set would look like this:
- 315lbs x 6 (2 forced reps)
- Drop: 225lbs x 6
- Drop: 135lbs x 10
- Negatives: 135 x 6
This for me is the most effective way to train, taking the muscle to total failure in the shortest time possible. On isolation exercises I will typically do 2 or 3 working sets, finishing with a drop set. It is important to learn to listen to your body when you train, if you are getting a great pump on an exercise then stick with it but if you do a set or two and don’t feel anything it’s time to move on.
I currently train on a 5 day split as follows:
Barbell Bench Press
Incline DB Flys
Overhead DB Extension
Wide Grip Pullups: 50 reps
Barbell Overhead Press
Standing Side Raises (heavy)
Seated Side Raises (light)
Rear Delt Raises
Stiff Leg Deadlift
Close Grip Bench Press
Incline DB Curls
Overhead DB Extension
Machine Curls superset Rope Pushdowns
What are your max lifts?
In terms of bodybuilding training, the weight you lift is not extremely relevant, of course it has its place but you should always focus on controlling the weight and not letting it control you. The weight you lift should merely be used as a stimulus for growth and not be the total focus of your training. If you’re feeling strong that day then go for it and beat your personal records but if you’re feeling weak and tired then choose a lighter weight and focus on squeezing and contracting the muscle.
Some of my heavier lifts include 110lb dumbbell shoulder press x 5, 225 bench x 25, 365 squat x 6.
What’s your opinion on the run of the mill “Bulk & cut” way of training?
I think it’s important for people who are just starting out in the gym to spend their first couple of years bulking, I bulked for the best part of 5 years before I was confident I had enough size on my frame to look impressive after cutting. I think if people are afraid of going over 10% bodyfat and losing their abs for a few months they won’t make anywhere near as much progress. I think this long, multi year bulk is only effective once, when you are new to lifting, after which bulking seasons should be kept shorter, during which you stay leaner.
Who is your favorite bodybuilder, strongman or powerlifter?
My all time favourite is Kevin Levrone, he inspired me to bodybuild and in my eyes his physique and the strength to match it is the best of all time. Of the current bodybuilders my favourite is Kai Greene, I am always a fan and inspired by a bodybuilder or any athlete that truly trains hard.
My favourite strongman is Jon Pall Sigmarsson, the guy was a modern day viking and actually died doing a deadlift. That’s hard training.
If you could give someone one piece of advice, what would it be?
“Consistent hard work, bodybuilding is a sport that takes years to see improvements, sit down and design what a perfect bodybuilding day would look like for you, every meal, every workout, what time you sleep etc. then carry out that day every single time you wake up. It’s all too easy to skip a meal and eat some junk instead or to skip an exercise or a whole workout, but the more times you carry out this perfect day the sooner you will reach your goals, guaranteed.”