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How did you get started with bodybuilding?

Actually I first started weight training as a means of improving my sports performance in my final year of high school and into my first year of Uni. I was playing state league basketball at the time and the program I was doing was geared towards increasing vertical leap. It was called JUMP ATTACK and it was written by Michael Jordan’s trainer Tim Grover. My weight was around 72kg lean before I started that program and it went up to about 80kg even leaner. And while it did improve my hops and body composition dramatically it also screwed my knees quite nicely. Due to the knee problems and scheduling constrains I stopped playing basketball but I never stopped lifting weights because I enjoyed it so much.

Instead I modified my training to focus more on muscle mass and strength.

The very first resource I looked to was Arnies encyclopedia, after all I had just watched Pumping Iron and was very inspired by it. I did make some good gains on Arnies program getting upto about 90kg but not so lean. I also looked to many other resources and eventually ended getting upto about 96kg. Oh yeh and I also quit uni and decided to get my personal trainers certificate along the way. However at 96kg I did not like how I looked anymore. I felt fat and bloated. I made several attempts to get lean but every time I would start losing muscle mass in the process which would discourage me so I would blow back up again.

Eventually I stumbled upon the work of Charles Poliquin and following his training and nutritional advice I was able to bring my body fat to within in single digits while actually gaining some lean muscle mass. In fact for the last couple of years I’ve been able to maintain my body fat under 8% year around while staying at around 90kg. This is the weight that I feel best at.

Where does your motivation come from?

When I first started it was actually from Michael Jordan. Then it was Arnie and now from Poliquin. In fact I just recently completed my level 1 and 2 Poliquin Certification and Biosigniture Modulation and it was an amazing experience which I learned so much from. Actually I learned more in 3 weeks with Poliquin than at my entire 3 years at Uni (yes I ended up going back to study exercise and sports science this time). My motivation these days lies in helping my clients achieve their goals and learning. In all honesty I’m quite happy with where I am at. I have no aspirations to personally compete as a bodybuilder as much respect as I have for those guys that do.

I am quite happy to maintain an aesthetically pleasing physique year around while focusing on my education and business. Having said that I have not ruled out the possibility completely though.

What workout routine has worked best for you?

I make my best gains on a split that has me training 3 days out of 5 with each body part being hit every 5th day.

• Day 1: Chest and Back
• Day 2: Thighs
• Day 3: Rest
• Day 4: Arms
• Day 5: Rest
• Day 6: Repeat cycle

The disadvantage of that split is that you do not train on fixed days however I think for most naturals it is optimal because it allows just enough recovery while not leaving too long for the effects of supercompensation to wear off. I like to pair up antagonist muscle groups to increase workout density and motor unit activation. Usually it will be chest with back and biceps with triceps but sometimes I might put biceps with chest and triceps with back. If someone cannot perform 20 full range dips and 12 chins they would get better results training each body part twice a week with reduced volume. Very advanced trainees would do best with once a week hit and higher volume. I don’t really do much for calves and abs.

Beyond the first 6 to 8 weeks of training there is really not much merit to direct ab work. Just focus on compound lifts like squats and deadlifts.

As for calves mine will hypertrophy quite easily so I do not need to do allot. When I do them I put them with quads and hams. Shoulders usually get hit with chest and back. One cycle more emphasis will be put on chest then next cycle delts. That way each can supercompensate optimally without overtraining the shoulder joint. Once I started doing that I was able to get my bench upto 160kg. As for loading parameters, I mostly use Poliquins accumulation-intensification periodization model alternating periods of high volume training with periods of high intensity about every 3 weeks.

During the accumulation loading parameters may be:

• 8-10 sets per body part
• 6-10 reps
• 2-3 exercises
• 60-90 secs rest

For the intensification phase:

• 10-12 sets
• 2-5 reps
• 1-2 exercises
• 90-120 secs rest

When I am just trying to maintain I stick mostly with heavy loads, and less volume i.e. intensification type workouts. Usually the last workout of every cycle I will deload by reducing training volume in half.

If you have to pick only 3 exercises, what would they be and why?

Without a doubt it would have to be Deadlifts of a podium, Dips and Chins. With just those 3 exercises one can almost build a complete physique because they recruit so many motor units. Just look no further than the upper body development of top gymnast which are built primarily by variations of chins and dips, and the lower body development of elite weight lifters…no room for leg extensions, leg curls or crunches in their routines!

What is your diet like?

I follow a paleo or caveman type of diet so to speak. It keeps me lean year around and I feel much better on it.

• Meal 1: 300-400 grams of meat and a handful of nuts. Rotate sources daily.
• Meal 2: 300-400 grams of meat plus fibrous veggies
• Meal 3: Same as meal 2 or a protein shake either with fibre or EFAs to attenuate the insulin response.
• Meal 4: Meat and nuts (1-1.5 hours pre workout)
• Meal 5: Post workout shake
• Meal 6: Meat and veggies (leave at least 2 hours before bed. Never eat before bedtime as it disrupts GH production)

Every 5 to 7 days I will have a cheat day where eat whatever I want!! Also as of very recently is have started to incorporate a vegan day once a week as I believe it helps the body detoxify and absorb animal protein better.

Stefan Ianev Back Training Clip

They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?

That is very true and breakfast as well. Pre workout I stick to protein and fats only as it helps stabilize blood sugar levels better and provide sustained energy. People think they need their carbs for energy but it is the exact opposite since carbs increase serotonin which makes you sleepy and lethargic. You need proteins high in L Tyrosine to increase Dopamine levels which is the neurotransmitter of energy. During the workout I take BCAAs and beta alanine to decrease catabolism and increase work capacity respectively. Post workout is the ideal time to load up on carbs provided you are lean.

The amount of carbs should be a reflection of the training volume. Individuals over 10% bodyfat should take a combination of glutamine and glycine to replenish glycogen levels without spiking insulin to the same degree. The leaner someone is the more insulin sensitive they are.

When trying to cut down do you prefer to use HIIT or just normal cardio?

Neither! I believe the best way to get lean and stay lean is through proper diet and supplementation. If I had to choose I would opt for HIIT however it is possible to mimic the effect of a HIIT training sessions with a properly designed resistance training program and get all the benefits that go with that as well.

What is your supplementation like?

I like to focus more on supplements that enhance general health. Your ability to lean out and gain lean muscle mass is largely determined by your health status. Do you think a body that is immune challenged will be concerned with putting on muscle mass?

I take HCL (the most important supp for leaning out and putting on lean mass at the same time), fish oil (2nd most important), multi, zinc and mag. Occasionally I will take performance supps like BCAAs and beta alanine.

Stefan Ianev – Gallery

Favorite Bodybuilders?

Without a doubt Arnie. I enjoy watching modern bodybuilders as well but quite honestly their physiques do not really appeal to me a great deal. I prefer the look of the old school guys like Arnie, Frank Zane and Franco Columbo.

Favorite Quote?

“Everybody pities the weak; jealousy you have to earn.”- Arnold Schwarzenegger

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