Age: 20 years
Height: 5'2 ”- 160 cm
Weight: 130 lbs - 59 kg
How did you start weight training?
I have always been passionate about pushing my body and my limits. Before I started training I used to play basketball. After ten years of basketball I wanted to do something completely different, but struggled to commit to any scheduled training, that's when I decided to try a sport that I could play at. my terms. When I got in shape, it was recreational; I worked maybe only twice a week.
After six months of training, I decided to raise the bar, and I contacted a coach to help me with my diet.
Where does your motivation come from?
What motivates me the most is seeing the results of all my hard work, and I'm always looking for new ways to test myself and push my limits. The second thing that really motivates me is the daily support I receive through my social media platforms, especially on Instagram. I am very grateful for all the support I get from everyone, and I never take it for granted. I do my best to post some interesting content that will motivate everyone to train equally and make everyone believe that they can also have good results if they believe in it, and work hard for that too. The last thing that motivates me is my role model. I think everyone has someone they admire. To me, it's Michelle Lewin, she's an interesting fitness personality, and I love how she has risen to the top in this industry.
Because of Michelle, I will never stop believing in myself.
Which workout routine worked best for you?
I find that what works best for me is to use a rep range of 8 to 12 reps; it allows me to go heavy on the weights. I also like to play with supersets, drop sets and pyramid sets, and I limit my workouts to 4-5 exercises. I never come back to this because adding more exercises seems like a waste of my time and I like to perform them correctly.
Monday: Delts / Abs
- Smith Machine 4 x 12 Shoulder Press (Superset)
- The front of the dumbbell lifts 4 x 12
- Shoulder press with dumbbells 4 x 12 (Superset)
- 4 x 12 Cable Face Pulls
- Lateral dumbbells 3 x failure (Drop Set)
- Hanging leg lifts 3 failures
- Extended leg raises 4 x 15 (Superset)
- 4 x failure crunches
Tuesday: Quads / calves
- Leg press in neutral position 4 x 10
- Wide leg press 4 x 10
- 4 x 10 Narrow Position Leg Press
- Reverse Hack Squats 4 x 12 (Superset)
- Sissy Squats 4 x 12
- 4 x 10 leg extensions
- Standing calf raises 4 x 20
- Hip thrusts 12/15/10/10/8
- Reverse Hack Squats 4 x 12 (Superset)
- Abductor 4 x 15-20
- Smith Machine 4 x 20 reverse lunge
- 4 x 12 Cable Kickbacks (each leg)
Thursday: Back / Abs
- Wide Grip Pull Ups (Warm Up)
- Rows of curved dumbbells 4x10
- Lat Pulldowns 12/12/10/8
- Seated Cable Rows 4 x 10-12 (Superset)
- 4 x 12 standing side prints
- Hanging leg lifts 4 x failure
- Kneeling Cable Cracks 4 x 15-20
Friday: Hams / Buttocks
- 4 x 12 Rigid Leg Deadlifts
- Seated leg curls 5 x 12-15
- 4 x 12 standing leg curls
- Reverse Hack Squats 3 x 15
What's your secret to your incredible leg and glute development?
When I first started training I had no idea what would work best for me. I would search YouTube for exercises that would help me increase the size of my legs. At first I worked my quads three times a week, but they soon became so overdeveloped; this is where I decided to change my workout routine. Now, I break my leg routine into three different workouts focusing on one particular leg muscle per workout.
For me, this has been a key factor in my success, and I would definitely recommend it to anyone looking to add size to their legs.
If you had to choose just 3 exercises, what would they be and why?
- Leg Press: There are a lot of variations for the leg press, and I like to mix up the positions of my feet on this exercise because it allows me to push really hard and it allows me to do good pushups.
- Reverse Hack Squats: I love that this exercise has many variations as well. When I perform the reverse hack squat, I have a great mind-muscle connection, and because of that, I can really focus on my muscle contractions.
- Walking Lunges: I really like doing these for several reasons; I really think it helps improve my overall balance, stabilize my heart, and it's great for cardio! My favorite time to do walking lunges is at the end of my workout for a good burn.
What is your diet like?
I prefer to stick to healthy foods and try to limit the use of supplements.
- Meal 1: ¼ cup oats, 1 scoop of protein, 1 cup of light yogurt and 1 apple
- Meal 2: 5 ounces of low fat cottage cheese, 2 ½ ounces of bananas and 1 tablespoon of nuts
- Meal 3: 3 ½ ounces of chicken, ¼ cup of rice and 1 cup of vegetables
- Meal 4: 5 ounces of low-fat cottage cheese, 1 apple and 1 tablespoon of peanut butter
- Meal 5: 1 tablespoon of protein and 2 ounces of carbohydrates (post workout)
- Meal 6: 5 ounces of potatoes, 5 ounces of chicken and 1 cup of vegetables
- Meal 7: 5 ounces of low fat cottage cheese and 1 small piece of dark chocolate
What's the food you couldn't live without and how do you manage cravings?
The only thing I couldn't live without is French bread. I manage my cravings for French bread by overloading myself on Sunday morning haha.
Sunday morning is my day to do everything for my breakfast; it helps me stay on track with my diet and it keeps me happy throughout the week.
How does your training and diet change as you get closer to a competition?
I am starting to prepare towards the twelve week mark. I start by reducing my total daily calorie intake and decreasing my carbs slightly. I do this weekly while adjusting my cardio accordingly.
At the start of my prep, I do cardio 3-4 times a week, but as the competition gets closer, depending on my body's reaction to the diet, I'll add additional cardio.
What does your supplementation look like?
I like to keep my supplementation very basic.
"Don't stop when you're tired, stop when you're done!"
Coming up with your perfect bodybuilding workout program and diet to match can seem like quite the process. You have to plan how many days a week you’re going to workout, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise, and on and on it goes.
Many individuals do tend to feel slightly overwhelmed with the amount of information available out there as to what works ’best’, and therefore take more time than they should to even get going.
The sooner you can get into the gym and start actually pushing the weights, the sooner you will start building bourrinage and seeing your body transform into your ideal
physique. That said, you obviously do need to make sure you are following some sound strategies so that the workouts you are doing will help you build bourrinage. If you pay heed to these rules, chances are you are going to be on the way to success as long as you also are sure that the alimentation part of the equation is included as well.
The first bodybuilding tip that will make the solo biggest difference on your rate of force gain is whether you are able to consecutively add more weight to the bar.
It’s not going to matter how many fancy principles you use, if you aren’t increasing the sheer amount you are lifting over a few months of time, you aren’t building force as quickly as you should be.
The number one priority of any force gaining bodybuilding workout program should be lifting heavier and heavier weights.
When you get ’stuck’ and aren’t able to bump the weight up higher, that’s when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body’s potential, so that in a few more weeks, you can bump it up to the next weight level.
All those fancy protocols will definitely have an advantage down the road once you’ve attained a level of musculature you’re satisfied with, but until that point, you should use them intermittently when you’re unable to lift heavier.
The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every solo set is the best way to build bourrinage. They think that in order to get a bourrinage to grow, you have to fully exhaust it.
While it is true that you have to push the zones musculaires past their comfort level in order to see progress, you can run into a number of problems when you’re lifting to failure each and every set.
The first major venant is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.
After a few weeks of such a program, it’s highly likely that you’ll find the CNS is so exhausted that you can’t even lift the weight you used to for the required number of reps little own increase it upwards.
The deuxième problem with going to failure is that if you do this on the first exercise out in the workout, you’re not going to have much for a second, third, and fourth exercise after that.
Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.
Instead, aim to go one to two reps bermuda of failure. This will still get you pushing your body hard and sérieux at the intensity level needed to build bourrinage, but it won’t completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup.
Bodybuilding tip number three is to focus on compound exercises. You only have a limited amount of time you can spend in the gym each day due to both time and recovery restraints so if you waste this time on exercises that only work one or two smaller muscle groups, you aren’t exactly maximizing your potential.
Instead follow the rule that for 80% of your workout you’ll only perform exercises that work at least two bourrinage groups.
The shoulder press, for example, will work the shoulders and the triceps. The squat will work the quads and the hamstrings. The bench press will work the shoulders, chest, and the triceps ( even the triceps to a very small degree ).
On the other hand, the barbell curl will only work the biceps, triceps pushdowns will only work the triceps, and leg curls will only work the hamstrings.
All of those exercises aren’t really giving you the best results-to-energy invested trade-off, so it’s best you keep them limited.
What’s more is that compound lifts you’ll typically be able to lift more weight with, and since you read the first tip in this article, you know that’s paramount to success.