How did you get into bodybuilding?
have always been interested in sports ever since I was young and have always played football and cricket at a very competitive level. About 2.5 years ago I joined a gym with the intention to get a bit stronger and fitter for the sports I took part in. After 3 months of general training, I started to become more intrigued about how the guys on the front cover of men’s fitness magazines achieved their physiques. This prompted me to hire a personal trainer who happened to be an ex power lifting champion for Great Britain. He was a huge advocate of Lean muscle development and he helped me learn about how to train and manipulate your diet to achieve a highly defined physique whilst gaining incredible strength naturally. I started to take Bodybuilding more seriously after 6 months of training with him.
So what is the bodybuilding training routine that you use to achieve that killer Physique?
I change my routine every 8 weeks and have a week off at the end of an 8-week period. I train at 80 % of my one rep max for the reps that I perform on most exercises. I also focus on strict form and place more importance on the negative part of the movement. I also like to train with High intensity and limit the amount of rest between each set. I don’t do Cardio as I fin it a little monotonous; instead, I play football (soccer), which I find is an effective substitute. Below is a typical routine use often.
Monday: Legs
| Exercise | Sets | Reps |
| Squats | 2-3 sets | 8 – 10 reps |
| Dead lift | 3 sets | 8 – 10 reps |
| Leg Extensions | 3 sets | 12 – 15 reps |
| 45 Degree Lunges | 3 sets | 8 – 10 reps |
| Stiff Leg Dead Lift | 3 sets | 8 – 10 reps |
| Hamstring Curls | 3 sets | 12 – 15 reps |
| Calf Raises | 3 sets | 15 – 20 reps |
| Hanging Leg Raises | 3 sets | 25 reps |
| Russian Twist | 3sets | 15 – 20 reps |
Tuesday: Back & Shoulders
| Exercise | Sets | Reps |
| Wide grip Pull ups | 3-5 sets | 8 -10 reps |
| Single arm lat pull downs | 3-5 sets | 8 reps |
| Bent over rows | 3 sets | 8 reps |
| Double dumb bell rows | 3 sets | 8 reps |
| Wide Grip seated rows | 3 sets | 10 reps |
| Close grip upright rows | 3-5 sets | 10 reps |
| Lateral dumbbell raises | 3 sets | 15 – 20 reps |
| Rear deltoid fly | 3 sets | 10 reps |
| Shrugs | 7 sets | 7 reps |
Thursday: Chest
| Exercise | Sets | Reps |
| Flat Barbell Bench Press | 5 | 5 |
| Incline Dumbbell Bench | 3 | 8-10 |
| Decline Dumbbell fly | 3 | 8-10 |
| Downward Cable Fly | 3 | 10 |
| Upward cable fly | 3 | 10 |
| Single dumbbell press | 3 | 10 |
| Hanging Leg raises | 3 | 25 |
| Jack Knife | 3 | 15 |
| Reverse Crunches | 3 | 15 |
| Hanging Oblique Twists | 3 | 15 |
Friday: Arms
| Exercise | Sets | Reps |
| EZ Bar curls | 3 | 12 – 15 |
| Hammer Curls | 3 | 12 – 15 |
| Machine Preacher Curls | 3 | 12 – 15 |
| Chin ups | 3 | 10 |
| Dumbbell curls | 3 | 8 |
| Tricep Pushdown | 3 | 12 – 15 |
| Skull Crushers | 3 | 10 |
| Kneeling Cable concentration Extensions | 3 | 10 |
| Kick backs | 3 | 10 |
| Dips | 3 | 10 |
| Wood Chop | 3 | 15-20 |
| Reverse Wood chop | 3 | 15-20 |
What is your Diet Like?
I try to eat clean as much as possible. I try not to overcomplicate things in order to make it easier for me to achieve my goals. I eat a moderate amount of Carbs & fat and try to keep my protein intake high and consistent. I believe that hydration is very important so try to stay hydrated at all times by drinking plenty of water. When I am dieting, I increase my water and protein intake and dramatically reduce my carb intake.
What is your Supplementation like?
Again I like to keep it simple and supplement with the following:
- Protein Blend of Isolate and Concentrate
- BCAA’s
- Glutamine
- Fish Oils
- Glucosamine
- Multivitamins
Plans for the future?
I would like to be featured in more Fitness Magazines and Websites and maybe step on stage for the first time in 2010.
Favourite quote?
He who waits until circumstances completely favour his undertaking will never accomplish anything!
Bodyspace: http://bodyspace.bodybuilding.com/SOLxrh/
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"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer" - Arnold