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Posted 27 June 2011 by CutAndJacked.com

CutAndJacked.com Interview:


Robbie Sardinia

Do you remember the first time you picked
up a dumbbell?

My dad had a dumbbell or two around the house and I remember being a pre-teen doing curls for the first time. I wanted to build biceps like Arnold. I didn't go to a gym until around 16 or 17.

What mistakes did you make as a newbie?

I made the typical bro mistakes. I focused on arms and chest 3 times a week and didn't really care about the other body parts. The idea of working out legs never crossed my mind until I began hearing family members joking about my chicken legs to me. I also had no idea of the concept of overtraining or what was optimal for building muscle.

How do you manage to stay motivated and consistent?

Motivation comes from within and no one can motivate you but yourself. I've found that watching motivational videos before the gym and listening to some good music gets my energy up and my blood pumping. Everyone has their moments when they lose focus and motivation but you have to find a way to get in the gym and get the workout started. I feel that once my workout begins and the first few sets are over I'm in it to win it.

What are you most proud of?

Graduating college, landing and keeping a full time job after school, building a physique that inspires and motivates others, earning my professional status in natural bodybuilding and the friends I've gained.

How long do you usually spend in the gym?

A typical gym session ranges 90-120 mins for me. This is dependent upon how I'm feeling, the intensity of the workouts, the rest periods between sets/workouts I take, and any BS time with other gym goers.

What rep ranges do you prefer and why?

I've tried a lot of different workout routines and they all have their place. The routine I'm currently performing uses ranges of 4-6 reps and 10-12 reps in a workout. This helps me get a combo of heavy weights for deeper muscle fiber stimulation as well as some higher reps to finish off muscle groups. Going heavy at all times is too much for your joints and tendons as well as your central nervous system, but going light for higher reps all the time doesn't get the benefits of heavy lifting for muscle building.

What is your training routine like?

Monday: Lower 1
3 sets of 4-6 for quads and hams (ex. back squats, ham curls)
3 sets of 10-12 for quads and hams (ex. single leg leg press and Romanian deadlifts)
3 sets of 8 on straight leg calf raises
3 sets of 12 on seated calf raises
3 sets of 8 for lower back (ex. BB good mornings)
3 sets of 8 for abs (ex. weighted crunch machine)

Tuesday: Upper 1
3 sets of 4-6 for traps, back and chest (ex. BB shrugs, seated rows, incline BB press)
3 sets of 10-12 for back, chest, medial and posterior delts (ex. Lat pulldown, flat DB press, lateral raises, reverse pec deck)
2 sets of 12-15 for bis and tris (ex. preacher curls, rope extensions)

Wednesday:
Off (Cardio during contest prep)
LISS or MISS cardio for 20-30 mins (bike or Stairmaster are my personal favs)

Thursday: Lower 2
Same as Lower 1 but with different exercises (ex. instead of back squats, do front squats or walking lunges for quads, and sumo deadlifts for hamstrings)

Friday: Upper 2
Same as Upper 1 but with different exercises (ex. instead of incline BB do flat BB for chest, and close grip pulldowns instead of seated rows)

Saturday:
Off (Cardio during contest prep)

Sunday:
Off (Cardio during contest prep)

What is your diet when trying to get in peak condition?

I eat pretty clean (white fish, chicken, some cuts of beef, sweet potatoes, brown rice, rice cakes, peanut butter, avocados, but I will also fit in some dirtier foods here and there as I can fit them into my macros.

How do you deal with cravings for junk foods,
sweets and salty food?

I live by the If It Fits Your Macros diet (IIFYM). The idea is to set your diet up for the proper caloric intake for your body type to lose weight at the desired pace (for me 1lb a week is ideal but this gets less as you get leaner) and take in ample protein. I shoot for 250g of protein a day while dieting and then fill in my calories with 15% of my calories from fat and the rest from carbohydrates. I also do 1-2 refeeds per week depending on my weight loss progress. As the dieting gets tougher when I get ultra lean I will also drink diet sodas occasionally to fight off any sweet tooth urges I get.

What are the biggest obstacles or setbacks have you had to overcome in your life?

Well I have to say I haven't had many obstacles or setbacks personally, I've been very lucky to have the support of family and friends in anything I've done. My parents have looked out for me tremendously and have given me every advantage in life. My biggest obstacle when it comes to bodybuilding is my metabolism. I burn a lot of calories and because of that I have a hard time putting on weight. It's great for when I need to diet down and get ripped but it’s very tough to put on lean mass. I have to eat until I'm stuffed and nauseous and I still rarely see the scale go up. I'm taking a lot of shakes and trying to trick my body into putting on some size but it’s a personal battle.

What do you think about when you have to dig deep and push out that last rep?

I think about several things simultaneously. I think about how bad I want to be the best, how hard my competition is working at that same moment, and how bad I will feel the next time I compete if I don't give it my all at that moment.

Who are your favourite athletes, bodybuilders or
fitness models?

Dexter Jackson has my favorite physique to look at, and Bob Paris is my ideal physique for me. I admire Philip Ricardo Jr., Jeff Rodriguez, Doug Miller, Team 3DMJ's coaches and athletes (I know many of them personally and they are all hard workers) and all natural athletes for putting in the effort they do to maximize their own physique through hard work and determination without the help of chemical enhancements.

What are your future goals?

My near future goals are to win my next amateur show and to place in the top 5 at my next professional show. My ultimate fitness goal is to win the IFPA Yorton Cup Pro Worlds.

What top 3 tips would you give to anyone
wanting to get CutAndJacked?

  1. Start with your diet. The gym is the easy part, the diet is what separates the men from the boys and the shredded from the toned.
     
  2. Try out different lifting routines and find what you respond best to. There's many schools of thought when it comes to building muscle and some work better than others on an individual basis. They all have their benefits so find out which is most beneficial for you and your goals.
     
  3. Figure out what you really want out of your workouts. This will help point you in the right direction for how to workout and how to eat. Bodybuilding, powerlifting, and general fitness all require different lifting routines and different eating habits.

Facebook fanpage: www.facebook.com/RobbieSardinia

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