How Did You Get Started In Bodybuilding?
I was about 14 when my older brother asked me to come to the gym with him. It was an old warehouse that had rusty dumbbells, barbells set up and a few machines. To get in we had to take the key from the owners’ mailbox who lived a few miles away so we could help ourselves to the gym at night after school. Sometimes the key wasn’t there, so we would break in under the roller door to train! My older brother was always stronger than me and I wanted to beat him.
What Is Your Best Accomplishment So Far? Proudest Moment?
Winning my first ever bodybuilding competition was very proud moment for me and boosted me to continue bodybuilding. My best accomplishment so far was when I won my first international event, the WFF Junior Mr. Universe in Austria 2011.
What Workout Routine Has Worked Best For You?
A really effective workout routine I use for weight gain is a 4 day split. As a bodybuilder there is a definite relationship between the amount of weight you lift and the size of your muscles. Simply put, the bigger the weights you use, the larger your muscles become. Obviously you must always practice strict form in your movements too. To gain muscle like this you must use heavy weights for lower reps on basic compound exercises. Also important to utilize days of rest (3 days) for recovery amd growth.
Monday & Thursday
- 1. Incline Situp: 2-3 x 20-30
- 2. Hyperextension: 2-3 x 10-15
- 3. Squat: 6 x 12/10/8/6/4/2*
- 4. Barbell Bent Rowing: 5 x 12/10/8/6/4*
- 5. Deadlifts: 4 x 8/6/4/2*
- 6. Barbell Wrist Curl: 3 x 12/10/8*
- 7. Standing Calf Raise: 5 x 15/12/10/8/6*
Tuesday & Friday
- 1. Incline Leg Raise: 2-3 x 20-30
- 2. Bench Press: 5 x 10/8/6/4/2*
- 3. Incline Press: 4 x 10/8/6/4*
- 4. Military Press: 4 x 8/6/4/2*
- 5. Barbell Curl: 4 x 10/8/6/4*
- 6. Skull Crushers: 4 x 12/10/8/6*
- 7. Seated Calf Raise: 5 x 15/12/10/8/6*
Top 3 Favourite Exercises And Why?
Bench Press: it’s the ultimate feeling having a pumped up chest no matter where you are. You feel like the alpha male when you get a truly satisfying pump
Squats: as much as I hate them I love them because when you have stallion quads to match an impressive upper body on the beach and you cruise past the guy who doesn’t hit legs, you’ll never want to miss another leg workout again!
Barbell Curls: big biceps have always been a mission for me. I have always enjoyed training them. They are a muscle group I find easy to develop too so that makes it enjoyable to train.
Favourite Form Of Cardio?
Video Of Calum von Moger
CREDIT: Miguel Valenzuela – SimplyShreddedTV
What Is Your Diet Like?
An average day:
Meal 1: 4 eggs, 1 banana, 1 cup milk, 3 scoops icecream, 1 tbs nutella/peanut butter, oats, whey protein, honey smoothie
Meal 2: White rice, chicken
Meal 3: White rice, beef
Meal 4: White rice, chicken
Meal 5: Protein shake
Meal 6: Potato’s, steak, salad
Meal 7: Casein protein, milk, flaxseed oil, nutella on toast with banana
I have a very quick metabolism which allows me to eat basically anything I want without putting on much fat. Everybody is different so you have to do what works best for you. Basically if you want to gain weight you gotta consume more calories then you burn each day, and vice versa for losing weight.
Any Classic Healthy Meals That You Always Eat?
An all-time favourite meal of mine I can eat any time of day or night is diced watermelon with cottage cheese! Any other classic, healthy meals I eat are usually at home or a friends place and is prepared by my mother or theirs. It will usually have meat, greens and potatos or veggies
What Supplements Do You Use?
I use whey protein, bcaas, creatine, preworkout, glucose powder, magnesium, zinc, multi vitamin, vit A, B, C, D, E fish oil, and taurine.
What Are Your Tips For Success For Beginners?
Did You Make Any Mistakes When You First Started Out?
Yes, of course. We all make mistakes. Especially starting out. I remember one summer I wanted to really grow and build my muscles to a new level. So I trained twice a day for 6 days straight for a whole month. Well you can guess what happened, I paid the price of overtraining!
You Seem To Want To Reflect The Old School Era Bodybuilders. What Is It About That Look That You Prefer Over Today’s Bodybuilding Pros & How Have You Managed To Achieve It?
I grew up watching Steve Reeves’ Hercules movie when I was a youngster. He was my idol and I loved the way he looked. Lean rugged with a nice V-taper and small waistline. Then there was pumping iron and Arnold. I prefer less kilos on the frame unlike the mass monsters today, but perfect symmetry and proportion on an aesthetic body. What happened to the beautiful bodies from the 70s and 80s? The bodies that resembled doing and elegant Greek statues. I want to go back to this era and show people what real bodybuilding once looked like. The pros now have very impressive physiques, don’t get me wrong, but personally for me I prefer the old-school bodies.
I have trained using workouts and equipment that are very basic. After all that’s all I had available to me at the time. I have always mimicked the methods Arnold used. I also subscribed to Dave drapers’ methods.
What Are Your Favourite Ab Exercises?
I like doing abs circuits and this keeps it interesting.
Your Best Tips To Getting Into Contest Shape/Losing Those Last Few Pounds?
What’s Your Gym Playlist Like?
My music tastes have varied over the years I have trained, I’d listen to rammstein, disturbed, limp bizkit, metallica and other heavy metal bands. I would listen to anything my brother liked because we are similar like that. I don’t really mind to much about the music so long as it has a good beat and isn’t a soft boyband etc. Right now I have podcasts on my ipod and ive been listening to tiesto, wah wah and hidden forrest.
Where Does Your Motivation Come From?
“Great minds discuss ideas, average minds discuss events, small minds discuss people” – Unknown
“To have what others don’t, you must do what others won’t” – Unknown