After living abroad in Italy and studying art history at the age of 12, I fell in love with sculpting a physique, and realized that I could put all of the hard work and dedication into something that could really tell a story and inspire others.
I don't necessarily believe in mistakes, because my mistakes are what have shaped me, however if I had to pick, I would say trying to bulk a bit too fast; although the stretch marks are in inconspicuous areas, they are still a sign of growing too fast. Dense, slowly earned muscle looks better in the long haul.
Keep sight of the irrefutable end. This is a game of health, and although we get lost in vanity, just remember that at the end of the day, we are in this because it makes us feel good. Keep your eyes on the mental advantages more so the physical, and the body will follow.
I flip-flop on training with/without music. I train very hard but I also like to be approachable, simply because helping people is what gets you out there; so on that note, I prefer to workout without headphones and smile :)
As funny as it sounds, it can be a tear jerker for me when I think about this, but I think about how far I have come in the past twelve years; finally landing covers for magazines and really getting out there. My own success has been an inspiration for me. So I guess you could say that I dig deep and think, "I have come this far, time to push it to the next level," and I turn my brain off and just freaking do it!
Training is almost all instinctive. If a body part feels like it is lagging or is recovered enough to hit again, I will go for it. Nutrition on the other hand is extremely regimented. I usually have an idea of where my macros are going to lie for two to three weeks in advance. Because I stay shredded year round, it is key that I keep my body guessing and don't develop food allergies, etc.
I am most proud of my family. I have been with my wife since high school and I am exceptionally proud of the fact that in an industry that is so full of shallowness that I have managed to have a stable home life with a wife that is as supportive as they come. I guess you could say I am proud of the well rounded life that fitness and bodybuilding has given me.
I absolutely stay shredded year round. I have my body down to a science, but most of all, I stay lean for marketing purposes. Is it easy? Heck no, but it is what gets me noticed. People say, "Oh Tom? He's always ready to shoot!"
I go against the grain of much of bodybuilding in the sense that I love my cardio. I feel better doing it, I feel like I drop excess water and it is good for maintaining that healthy cholesterol balance that we need to remain healthy for a very long time. So, in answer to your question, I love the stairclimber. I spent the bucks and bought one for my home as well. I start every day sweating my butt off for about 40 mins.
I generally train off of instinct but I like to mix it up a bit anyway. I am a tremendous fan of drop sets. I feel like I am activating different muscle fibers this way and getting the most hypertrophy as possible. Not to mention this feels like you are burning a little bit of visceral fat along the way.
When I am not in close proximity of a shoot, I like to isolate individual muscle groups, although I cater my diet to match those days. I also vary my resistance and rep range. I will typically pyramid with one to two heavy sets in the eight to ten rep range to maintain my size, but still go for a little lactic acid burn effect in the 15ish rep range as well. For example:
Monday would be Legs with a general focus on outer quad sweep as it is a weaker area for me. This means a lot of leg extensions in a heavily reclined position to target that sweep. I'm a volume guy, so I generally will hit about 12-16 sets of quads directly with indirect movements for hammies and hit about 8 direct sets for hamstrings. Of course I hit calves, but I hit them three times per week.
Tuesday would generally be Chest with a volume of about 16 sets as well focusing on drop sets and almost exclusively dumbbells, cables, and body weight. I am not a huge fan of barbell work with the chest because I feel too much shoulder involvement and bad feelings throughout the rotator cuff. I like the depth that I can achieve with dumbbells. I am also a tremendous fan of incline movements (slight incline, not steep) as it seems to engage the center chest a bit more. Abs are usually incorporated on my chest day.
Wednesday would more than likely be a back day. The reason I put my back day on the third day of training in a row is simply because I have a very developed back already, so if I am a a bit depleted and weak through this day, it is fine. My philosophy is that hitting three bigger groups in a row will help fully deplete me more and allow me to carb up strategically to stay fuller. I am a big fan of width. I love getting wide as it creates that illusion of size. I will generally focus a bit of concentration movements on abs again on this day. Back volume is higher than normal as well simply because there is so much mass in that area that I feel it can handle it. It is not uncommon to do 20 sets on a back day.
Thursday is going to be an off day. But for me, I still do fasted cardio on my off training days. In my opinion it actually helps my recovery and clears out toxins, but I am sure not to over do it. If I do not do cardio, I will at least hit the sauna for thirty minutes or so to detox. I really believe in a pure system.
Friday is my shoulder day in this case with heavy emphasis on lateral movements. I am a bit unconventional in how I approach shoulders as well. I like to pre-exhaust with lateral movements and really engorge the muscle with blood before moving into a pressing movement. I also make sure to focus my pressing movements on the upper squeeze at the top. This means that I angle the dumbbells in towards each other ever so slightly and push up at an inward angle vs. up and then together. It is a more fluid motion and allows me to contract tighter at the top. This, coupled with pre-exhausting, leads to a dramatic pump. I also focus heavily on the normally neglected rear deltoids. If you want that real full, capped out shoulder look, you have to hit the rear deltoids hard. They respond to higher reps IMO.
Saturday is my casual arms day. I love pumping blood into the biceps and triceps on the same day. Lots of supersets in this case. I'm sure to throw in at least a couple of very heavy 6-8 rep movements to maintain the mass, and then hammer them out with a lighter weight. I y ou are going heavier with your compound movements during the week, you will find that your arms do just fine with going for the pump. I have even experimented with occlusion training by banding or strapping at the elbow to keep lots of blood in the biceps and triceps... It think it works well, but it could be a placebo effect.
Sunday is usually an off day with some easy cardio like a hike with my wife and dogs. Give yourself at least one day to chill out and enjoy a "normal" life, haha!
I am always dieting, but when I really need to dial it in harsh, I drop any foods that are inflammatory. As you continue to learn about my approach to diet and training, you'll see that I try to live a very anti-inflammatory lifestyle to begin with, but I really hone in on it about a week from a shoot or guest appearance by switching to white fish and asparagus with a bit of Coconut oil almost exclusively.
I have always been a fan of Dan Decker's physique in more recent years but I have to say I am a fan of an athletic look mostly. Of course, Frank Zane has a physique that is hard matched, but I would easily say he was an inspiration.
I eat exceptionally clean and this carries over into my supplementation protocol. When dairy is allowed in the picture, I almost exclusively use HIT Supplements only because I know for a fact that they use grass fed beef for their whey. This is huge for me. I also believe in products that are dosed accurately. HIT is one of the only companies I have ever seen that does this.
Age: 26 Years Old, Height: 5'10, Weight: 195-205 lbs
Yield: 2 servings
"Yeah they call me 'The Gift' but I've worked hard to get to this point"
- Phil Heath
"I refuse to be just average" - Phil Heath
"My goal is to keep kicking butt in the gym. Take advantage of every rep, every set, every meal, every ounce of sleep I can get and leaving no stone unturned"
- Phil Heath
"There's no way in hell I could have achieved what I have without being a good student and listening to the wisdom of others" - Phil Heath
"Get over it people, I worked my ass off" - Phil Heath
"Being negative is a disease that leads to pain, hardship, depression, poor health and failure. Be proactive" - Phil Heath
"Doing things properly the first time is important. You may not get a chance to do them correctly again" - Phil Heath
"Whenever you're looking at new ways to get in shape, first you have to decide what you want. Do you want a more muscular look, or do you want to slim down and appear more toned and ripped? I adapt my training and diet with each role I do, depending on the image I want to convey" - Scott Adkins
"I just remember Bruce Lee blowing my mind on the screen, and I thought to myself, 'That's what I want to do for a living when I'm older.' Bruce Lee was so magnetic and charismatic and held the screen so well" - Scott Adkins
"When I was ten years old, my dad and brother did judo, so I went along because I felt like I was missing out. They eventually gave up, and I continued, then moved into Tae Kwon Do, kickboxing and various other martial arts. I did lots of different things, but mostly things like Wushu, Jeet Kune Do, Krav Maga and stuff like that" - Scott Adkins
"I'm good when I've got a bit of an edge, like the Clint Eastwood type of archetypal character. The tough guy that doesn't say a lot" - Scott Adkins
"I do find violence entertaining, but that doesn't make me a bad person. I grew up watching all these action films when I was a kid. My dad would bring back 'Rambo' and whatever, and we'd watch it together. It's not affected me in any way other than I just appreciate the entertainment value of violence on film" - Scott Adkins
"I make films for the 16-year-old in myself sometimes" - Scott Adkins
"I put so much pressure on myself to raise the bar with each and every project. I treat it like every film is my last, and I make sure I pour everything I have into every film I make because if I'm not trying to improve, someone else will" - Scott Adkins
"I turned to my mom and said, 'I'm going to be a martial arts movie star.' She didn't believe me, and neither did my dad. They both thought I would grow out of it. That it was a phase. I decided then I was going to do it or die trying" - Scott Adkins
Scott Edward Adkins
Scott Edward Adkins (born 17 June 1976) is an English actor and martial artist who is currently living in USA and who is best known for playing Yuri Boyka in Undisputed II: Last Man Standing and Undisputed III: Redemption, Bradley Hume in Holby City, Ed Russell in Mile High and as Hector in The Expendables 2.
Monday: Quads & Glutes
Tuesday: Chest & Calves
Wednesday: Back & Abs
Thursday: Arms & Calves
Friday: Hams and Glutes
Saturday: Shoulders, Abs & Calves
SAMPLE EXERCISES & REP RANGES
Close-grip bench press: 3-4 sets x 8-12 reps
Weighted or machine dip: 3 sets x 8-12 reps
Overhead cable extension: 7 sets x 8-12 reps
Skull crushers: 7 sets x 8-12 reps
Alternate dumbbell curls: 3-4 sets x 8-12 reps
Machine preacher curl: 3 sets x 8-12 reps
EZ-bar curl: 7 sets x 8-12 reps (rest 30-45 seconds between sets while sipping water)
Leg extensions: 3-4 sets x 8-15 reps
Squats: 4 sets x 8-12 reps
Hack squat or leg press: 3 sets x 8-15 reps
Leg extension or leg press: 7 sets x 8-15 reps
Incline dumbbell press: 3-4 sets x 8-12 reps
Incline dumbbell flye: 3 sets x 8-12 reps
Flat Hammer or dumbbell press: 3 sets x 8-12 reps
Pec deck or cable crossover: 7 sets x 8-12 reps
Seated dumbbell press: 4 sets x 8-12 reps
Barbell or dumbbell front raise: 3 sets x 8-12 reps
Dumbbell lateral raise: 3 sets x 8-12 reps
Lateral raise machine: 7 sets x 8-12 reps
Neutral-grip chin-ups: 3 sets x failure
Wide-grip pulldowns: 3 sets x 8-12 reps
Barbell row: 3 sets x 8-12 reps
Hammer Strength row: 3 sets x 8-12 reps
Machine or cable pullover: 7 sets x 8-15 reps
Lying leg curls: 3-4 sets x 10-15 reps
Stiff-leg deadlift: 3-4 sets x 10-12 reps
Single leg curl: 3-4 sets x 10-15 reps each leg
Seated leg curls: 7 sets x 10-15 reps
Dumbbell shrugs: 3-4 sets x 8-12 reps
Machine shrugs: 7 sets x 8-12 reps
Dumbbell rear lateral raise: 3-4 sets x 12-15 reps
Reverse pec flye or cable: 7 sets x 12-15 reps
Rear laterals: 7 sets x 12-15 reps
Standing calf raise: 4 sets x 10-12 reps
Seated calf raise: 4 sets x 15-20 reps
Leg press or calf sled raise: 7 sets x 10-12 reps
Quincy Winklaar interview: cutandjacked.com/Interview-Quincy-Winklaar
I joined the army in 1999 and as part of my basic training for that my instructors had my colleagues and me perform hundreds of push-ups, pull-ups, sit-ups, and running laps. Despite that, I decided on my own to incorporate weight training for the purpose of strengthening my legs for soccer (I played head division, the highest amateur division in Holland). With summer coming up, I also wanted to look good in my tank tops - "Sun's out, Guns out"- you know how it is hahaha! After I saw the great development and changes in my physique from weight training I wanted to keep refining, growing and building.
My brother and I train whenever we are together, but considering that we are usually located in individually different countries at most points in time, we do not train that frequently together. Presently Roelly lives in Curaçao and I live in Trinidad.
I used to think that leg extensions and seated calf raises were enough to build my legs. I didn't know about strengthening ligaments and the finer groups that make up the entire leg (hamstring, quads, glutes, satorious, etc). Now, I know that obviously isn't so. If I knew then what I know now, I would pay more attention to incorporating a variety of leg building exercises and utilizing the proper rep ranges for building and strengthening. Also I would pay greater attention to diet to maximize those gains.
When you’re starting out you may not be able to do as much of something not because you physically can’t, but because you lack the discipline. There’s nothing wrong with this remember every journey has a first step. It goes like this:
Do a little
Practicing consistently isn’t difficult. What’s difficult is practicing something every day that you don’t really want to, and in that case you probably shouldn’t be practicing. Build a passion for what you do; learn to enjoy it.
I listen to music only when I train solo or if I'm doing cardio. DJ Onderkoffer mixes seem to be my favourite these days and anyday I love that 90's old school gangsta rap.
Hmm, I don't really think about it. I think if anything that soldier mentality switch flips on, I go into mental overdrive and power through. Never give up - never surrender. I know that somewhere my competitors are getting those reps in and I am not if I quit now.
My coach determines my diet and training depending on my goals and how we regard my body's progress or lack of it. He will make changes to my diet after taking a look at progress pictures and asking me questions regarding my strength and energy levels.
I can’t say that I am proud of one thing more than another. I appreciate all that I have and earned, all that I am and have done. All that I have and have done has brought me to this point in life and I have to say with all humility. I am proud of myself - my consistency, determination to succeed, resiliency and simple nature.
I competed on stage earlier in 2014 weighing in at around a little under 200lbs. This is the first off season that I will be seriously focusing on a structured off season diet and hypertrophic training for those mass gains. I am currently 250lbs and relatively lean. I am one of the taller 212 competitors (5ft7) on the pro stage so my focus is to gain as much mass as possible to fill out my frame in lagging areas so that I will be more competitive among the shorter, thicker guys - while bringing the same or better conditioning and leanness as I did earlier this season.
Usually I do incline treadmill fast paced walking, step mill and occasionally "Torture Hill" - there are 3 long VERY steep hills near to my house it takes about half an hour to complete and I'm incredibly breathless at the end. Sore legs and glutes the next day.
My training routine comprises of basic bodybuilding style lifting. Nothing fancy or complicated - just smart lifting and good mind muscle connection. I like The FST-7 style training which is simply fascial muscle stretching through maximum muscle pump. In my off season I use lower rep ranges than when I'm prepping. When I’m prepping I employ a lot more supersets and giant sets into my routine. My schedule looks like this:
My coach Nathan Harman aka the Wizard, controls my diet. This is my second prep with him at the reigns. Currently Nathan has me eating 8 meals a day each with about 250g of protein and low carbs - basic get lean stay big meal plan considering we are about 18 weeks out from my first show. I did 2 hours of cardio per day last year which helped me get to the best shape and conditioning of my bodybuilding career so far. I trust his judgement and I believe that this year we will come in even better.
Dexter Jackson, Frank Zane and of course my big brother, Roelly Winklaar.
I use Protein Isolates, N.O Explode, Glutamine, BCAAs, Vitargo, Animal Pak, Creatine, Joint Flex.
Year of birth: 1983
Weight: 250lbs off-season ; 212 contest
Height: 5ft 7in
Quincy Winklaar on Facebook: Facebook.com/quincywinklaar
I have been spending a lot of time around people who are preparing for a show for the first time ever and I think some people are unsure of the process or what to expect. I wanted to put together a list of a few pointers that might help you in understanding the journey you are embarking on. If you know what to expect, it might make it a little less tough!
DO NOT expect it to be easy...show prep should one of the hardest thing you ever do in your life. If you cruise through prep, you are not doing it correctly. Go harder!
Your first time will blow your mind! Every day you will see your body as you have never seen it before and this is a crazy experience. Remember to take photos of yourself along the way to monitor the journey. It may be hard but seeing your body change so drastically will make it all worthwhile!
Be prepared to make some sacrifices. This may be your time, or socialising with friends, but show prep requires dedication and sometimes you have to be willing to make these sacrifices.
You will be in the best shape of your life! Knowing that you have put everything you can into prep and knowing that you look the best you could possibly look is an amazing achievement.
You will be hungry! This is inevitable. If you are not, the chances are you are not doing it right.
You will be tired! Reduced calories and hardcore training sessions should leave you pooped.
The mirror will play mind games with you! You will never see yourself how others see you. This is when your Coach comes into play. And you MUST trust them. As you get further into prep, you WILL start to freak out…”I’m not lean enough”, “I’m not dropping fat fast enough”, “I’m losing all my muscles” (my particular favourite mind game!), “I’m not going to be ready”…this is normal. Trust the process.
You will find support in the strangest places. You may find those closest to you do not support you as you may expect them to but your neighbour may come up to you and tell you how much you are inspiring them! Chances are someone is proud of you. There will always be people that will say you have “gone too far” but they just don’t understand. Be proud and don’t let anyone get to you. This is YOUR journey.
You will be thinking about food A LOT! During the latter stages of prep, I watch The Food Network CONSTANTLY! You will see other competitors are the same and pictures of food or “food porn” as people refer to it will be rife on your social media news feeds!
Do not focus on other competitors photos…you CANNOT control what anyone else is doing. Just focus on you and your progress.
Peak week (the week running up to comp) is the best part! Usually you are doing something different every day (as opposed to the rest of your prep where you do the same thing day in, day out) and you get to carb up! You will look forward to this day like a kid at Christmas!
Show day is so much fun! This is the moment that you get to show off all your hard work, you get to be pampered with hair and make up (guys too!) and you get to rock your banging body on stage! Enjoy it!
Written By Su Farrell
“It’s called the pump people, you got to experience it, it’s one of the better highs in life , you don’t need to shoot up for it ,you don’t need to snort it, all you got to do is sweat for it.” - Greg Plitt
“The hardest things in life are done the least but provide the most” - Greg Plitt
“The only reps you don’t grow from , are the reps you don’t fucking do” - Greg Plitt
“I keep going till that pain says hello to me, I don’t say goodbye until that pain says hello. That’s a good set.”” - Greg Plitt
“Walk through the mud in life, if you ever want to get to the higher ground”” - Greg Plitt
“Stop fucking going about the day as a servant , become the master, run your day and stop letting it run you.” - Greg Plitt
“Sacrifice today for tomorrows betterment, you are willing to pay those payments with pain, because pain is just a message when you are fixing something that’s insufficient in your life.” - Greg Plitt
- Rest in peace Greg Plitt -
Jason is not in attempts to bulk up what so ever. His focus is to stay quick, athletic, and agile. His workouts mirror that. He talks about how speed/quickness is what he focusses on during his workouts. He starts nearly everyday out with a warm up of rowing then coninues onto the rest of his training. “If I’m doing a pushup, I go down slowly and, bang, push up.”
Warm Up #1: Rowing - Rowing for 10 minutes (20 stokes per minute)
Warm Up #2: Pyramid Circuit
There are 3 exercises and he will start out with 1 rep per exercise. The 2nd round he will go 2 reps then so on and so forth until round 5. Then on round 6 he will decrease back to 4 reps then 3 reps until he gets back to 1 rep per round and that is how he finishes the warmup.
He will do 9 sets with 1-3 minutes of rest in between sets. He starts out at 35% of his working max and increases the weight each round while decreasing the reps. By the 5th set he is only doing 1 rep per set. Here are his actual numbers.
Reps x weight x rest
Cool Down: Trampoline
Jason gets a olympic sized trampoline and does various flips and twist for 10 minutes.
Warm Up #1: Rowing - Rowing for 10 minutes (20 stokes per minute)
Warm Up #2: Static Hold Circuit
30 seconds of each exercise. 10 second rest between exercises. 4 rounds of each.
Workout: “Big 5 55″
He calls it this because he will do 55 reps of 5 different exercises. Ideally it is a continuos circuit with no rest. If you cannot do that then just decide to make a set amount of time to rest between each exercise. Start out the first round with 10 reps. The following round is 9 and so on until you finish with the round of 1 rep.
Warm Up #1: Rowing - Rowing for 10 minutes (20 stokes per minute)
Workout: Interval rowing
There will be 6 rounds of rowing of a sprint to 500m. After reaching the distance at a sprint he keeps a working resting pace for 3 minutes. If you need to get up, walk around, and get a drink of water that is fine. Just make sure you are in continuous movement for the entire 3 minutes.
Again do 6 rounds of that.
Cool Down: A farmer’s carry of two kettlebells (30kgs) for 500m.
No set time just as quick as possible.
Workout: Front Squats with weight
Jason will do 5 sets of 5 reps with about 90 seconds of rest in between sets.
Cool Down: 200 pushups. However he does it as a ladder technique. 13 ladders with an extra 5 reps at the end. The way you perform this is by doing it with a partner. Partner does one, Jason does one. Partner does 2, Jason does 2 then so on an so forth. The only resting time is the time that your partner is doing their work. If you’re doing it by yourself then just count what your “partner” would be doing.
Warm Up #1: Rowing - Rowing for 10 minutes (20 stokes per minute)
Warm Up #2: Alternate between Bear Crawls
and Crab Walks for 15 meters, for 5 rounds each.
Workout: Cumulative Movements
Complete one set of 11 exercises (below), done as quickly as
possible with as little rest as you can manage.
Must complete all repetitions before moving to the next exercise.
Jason’s Time: 23:53
Any sport or activity (training the aerobic energy pathway) that lasts for over 60 minutes.
Jason goes for a run in the mountains often.