How did you get started with bodybuilding?
I began weight training from the age of 19, back then the fear of looking like the average man on the street drove me to the gym, however I was only interested in training my chest and biceps, and this is what I did. In fact thinking about it my training back then was purely to develop big arms and chest to impress the females, in a word it was ridiculous. However despite my ridiculous training routine I did develop impressive arms of which I was extremely proud. It didn’t take me very long to see results, unlike some of my friends, and this kept me motivated. As the months and years went by I made some impressive gains, however back then I had no legs or back development, I simply neglected training them. Those muscles to me were not visible, I could hide my legs by wearing trousers, I couldn’t see my back so I really didn’t care, and the females were complimenting my physique, so I didn’t see a problem. Fast forward to 2010, where after some internet research I found out about natural bodybuilding, I recall saying to myself well I’ve spent all these years training, and looking at some of these guys I’m pretty confident I could do quite well. I continued my research into natural bodybuilding until one day I came across a natural bodybuilder called Rob Hope, to cut a long story short that was the day I decided to become a bodybuilder.
I guess that is how I got started, it has been such an extraordinary journey and I have loved every bit of it.
Where does your motivation come from?
I care about my physical appearance, just as you are what you eat, you are what you look and this keeps me motivated. This may sound like vanity to some, but that really doesn’t bother me. I always remember a quote by Arnold Schwarzenegger, “The worst thing I could be is the same as everybody else, I’d hate that”. Like I’ve mentioned previously, looking like the average Joe scares me. Now that I’m a bodybuilder I simply want to be the best I can be, my legacy is important to me perfecting my craft and being known as one of the greatest natural bodybuilders to have ever walked this earth.
That is what I strive to be, now if that doesn’t keep me motivated nothing will.
What workout routine has worked best for you?
Go heavy or go home. From the first time I started weight training, I’ve always trained as heavy as possible. I’ve tried the alternative but I found that it just did not suit me. I train on average four times over a five day period, one rest day, and repeat. I’ve always consistently trained heavy, I typically use a weight that allows me to achieve between 10 and 15 repetitions with good form before failure, this may not suit everyone but I believe it allows me to get the best out of my physique.
I’ve tried other methods but I found that it just wasn’t for me, I simply stick to what works.
Monday: Legs/Calves/Biceps
- Squats: 5×12/15
- Leg Press: 5×15
- Walking Lunges: 5×30
- Leg Extensions: 5×12/15
- Standing Dumbbell Curls 4×12
- Seated EZ Bar Curl 4×15
- 21′s. Using EZ Bar 3 sets
Tuesday: Chest/Triceps
- Flat Bench: 4×10/12
- Incline Bench: 4×10/12
- Incline Dumbbell: 4×10/12
- Dumbbell Flys: 4×12/15
- Skull Crushers: 4×12
- Tricep Dips: 4×15
- Tricep Cable Extensions: 4×15
Wednesday: Shoulders/Calves/Abs
- Smith Machine Press: 4×12
- Dumbbell/Arnold Press: 4×10/12
- Dumbbell Flys: 4×12
- Shrugs: 5×12
- Seated Calve Raise: 4×20/25
- Standing Calve Raise: 4×15/20
Thursday: Back/Hamstring
- Deadlifts: 5×10/15
- Dumbbell Rows: 4×12
- Lat Pulldowns: 4×12
- Barbell Rows: 4×12
- Stiff Leg Deadlifts: 5×15
- Good Mornings: 2×15
- Leg Curls: 5×15
Friday: Rest/Cardio
- 45mins Cardio
Repeat
If you have to pick only 3 exercises, what would they be and why?
Bench Press, Deadlifts and Squats, in that order. Why? Well because basic compound exercises are needed to build a base, my personal favourite of the three would have to be bench press, as its the exercise I’m best at. However if I had to choose one exercise from the three it would have to be squats, I often say I wish most gyms would get rid of there upper body equipments for six months to a year, to allow everyone’s legs to catch up. You wouldn’t put 13 inch wheels on your Ferrari for good reasons. How many guys at your gym do you know that are huge up top with next to nothing at the bottom? Believe me it isn’t a good look. Squats is a brutal exercise and I don’t know many people that enjoy them, but once you really get into doing them and you see the results they can become enjoyable in a weird way. I would advise any up and coming bodybuilder to start squatting and to not neglect it like I once did.
Train your legs, train them hard and the rest of you body will grow, fact.
What is your diet like?
Healthy, I try to keep my diet as healthy as I can at all times, regardless of whether I’m prepping for a competition or not. I simply like being in shape year round as you are what you eat.
Sample Diet:
- Meal 1: Porridge with Milk and 6 Scrambled Eggs
- Meal 2: Chicken or Turkey Breast, Brown Rice and Steamed Vegetables
- Meal 3: Chicken Breast or Steak with Potato and Steamed Vegetables
- Meal 4: Fish with Brown Rice or Potato and Steamed Vegetables
- Meal 5: Protein Shake
- Meal 6: Eggs, Cottage Cheese and Steamed Vegetables
When trying to cut down do you prefer to use HIIT or just normal cardio?
HIIT, without a shadow of a doubt! Going out for a long continuous jog is great, however I find it tedious and boring.
Research has also shown you burn calories faster doing HIIT, which if you think about it makes sense.
What is your supplementation like?
Nothing beats a solid meal, I believe to many people get carried away with supplements and need to be reminded that the majority of them are simply meal replacements.
They are not a magic potion, yes supplements are great, but please treat them for what they are. The only supplements I take is a good source of Whey Protein.
Favorite Quote?
I have several, but one particular quote always stood out to me as it sums up what we put ourselves through as bodybuilders.
“I firmly believe that any man’s finest hour, the greatest fulfilment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious”. – Vince Lombardi
Photography: Glyn Dewis Photography
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Those are the best forearms I’ve seen in a long time. It’s impressive that he’s natural and only supplements with whey protein – not like Ronnie Coleman with his pharmacy of supplements.
Insane genetics + dedication = this guy! Well done man
I saw Nigel compete not too long ago and he looked flawless on stage! Props to you sir! Great to see you on SS
Wow Nigel, awesome work mate. Very inspirational. Like you I find HIIT the best form of cardio to strip fat whilst maintaining muscle. Keep up the great work mate.
my dream physique
great routine dude!
stupendous…..! ripped to the core
He said whey protein is the only supplement he takes? That’s amazing. What this guy’s been able to accomplish with just his discipline and genes is amazing.
great photos, love em
Seeing guys like this both depresses and motivates me. This is a physique that would’ve been right at home during the Golden Age.
Simply Awesome physique, and I love his attitude towards supplements! Supplements are overrated thats for sure.
Phenomenal body and dedication, gives natural lifters like myself the motivation they need! Ideal in my eyes
Thanks guys really appreciate your comments.
this guy is legit.
Hes not like the rest of the “fitness people”
its nice to see someone whose known and has a good routine and does not spout a bunch of supplementation and do the typical six day a week waste of time training routine.
keep up the good work.
yep i agree, a golden age physique! incredible
awesome physique Sir and thank you for not promoting supplements which is way too common these days !!!
Have to agree with all the above. Great physique man, well done.
I had made some pretty good gains from whey protein alone also. His arms are ridiculous.
amazing serratus
Biceps are so thick and massive! Insane!
Brilliant physique nigel, great biceps with vascularity, whats good is you also have an equal balance of size up top and on the lower body.. Just shows you dont have to cycle a dozen different supplements to get the look, prime example of what can be acheived with determination, focus, good nutrition and hard work.. Keep it up big man.. PS I’m more into powerlifting workouts but I’m gonna try your workout routine to give my body a shock..
Activate beastmode! Bloody brilliant body
I still wonder when his training would be, as I see a lot of carbs in the 4 first meals I assume the protein shake would be his post workout meal?
Awesome stuff here
Those arms Baaam SICK form. Very inspirational to see and great work man hope you all the best of luck and success!
Im hoping someone here could help me out. I’ve started working out 6 months ago, and im wondering if the workout schedule for each day in the article is the order he did them in
Please help me out,
dyl
@Dylan – I would say it is. Give it a shot!
Hi I was wondering how long you do your workouts
Hi all thanks for all the comments and compliments really appreciate you guys taking the time to do so, if you have any questions pls join my facebook page just type my name nigel st lewis and I will try my best to answer, Mlow my workouts normally take as long as it takes to complete my sets could be an 1hr sometimes 1hr 1/2.
Wow, incredible legs.
Great read Nigel! Some amazing photos of you! It was my pleasure to see you last year so many times backstage, truly great physique and inspiration!
+1 from greece
INSPIRATIONAL. much more respect because he’s natural and only takes whey protein.
i like his bi´s & tri´s, chest and shoulders mostly – he has a great body overall & he has a very good density in those muscles. Calves could be better, but they are one of my weakest muscles too.. !
Ahh there’s a few things i’m confused about on here but my god He has an incredible Physique! But 1. Is his rest time during his workouts, between sets i’m just going to have to guess the rest time and also the length of the work-out, i keep hearing workouts should be 45 minutes max..
So when it comes to split bodyparts i guess i’m best off supersetting them? ahh i’m a bit confused there :$ But my god he has such a solid, aesthetic physique!
wow nice physique .. what i want .. also building as a natural builder with a fat % of 8