I usually stick to 4 sets per exercise. 1 warm up set and 3 working sets. In my working sets I incorporate drop sets to achieve greater stimulation. I aim for 6-8 reps in working sets and then burn to failure with my drop sets. I try to do my fasted cardio every morning for approx. 30 mins, alternating between HIIT and LISS workouts.
Joel Corry Interview: www.cutandjacked.com/Interview-Joel-Corry
Started training at 16 years old. My Dad was a manager of a local leisure centre, he taught tennis, but I preferred to spend time in the gym rather than the tennis court!
As a newbie I was totally focussed on how much weight I was lifting, rather than form and technique. I also neglected my lower body and did not diet correctly to start with. Generally normal mistakes people make when they start out!
Consistency is everything! By doing something over and over again it becomes a habit. Once it is a habit then it is a lot easier! So I would advise anyone struggling to be consistent to just keep trying and break through that initial struggle until it becomes a habit!
Yes I listen to music when I train! I love my house music, anything from EDM to deep and techy beats! At the moment on my Ipod I have some live sets from Eric Prydz, Solomon and Adam Beyer!
When it is time to dig deep and push for that last rep I just remind myself that the whole reason I have come to the gym today is to stimulate that muscle fibre! Those final reps in the set are the reps that are key in achieving that stimulation!
I spend so much time on the road travelling around DJing, so planning and prepping my meals is a huge challenge in my life! Sometimes I prep up to 14 meals at one time!
I guess I am most proud of being part of Optimum Nutrition and representing them as a sponsored athlete! It is an honour to be associated with such a respected, leading company in the industry!
I stay lean all year round; I could not have it any other way! Aesthetics over everything! ;)
I use a combination of fasted HIIT and LISS workouts for cardio. I have a treadmill at home so it is easy to get it in before breakfast when I am at home!
09:00 - Meal 1 - Breakfast
Approx. 60 grams of Original Quaker oats mixed with: Organic skimmed milk, 1 scoop of Optimum Nutrition Hydro whey chocolate protein powder, Tablespoon of honey, Frozen berries (defrost in microwave).
200ml egg whites.
Optimum Nutrition Opti-Men, Fish Oils & CLA tablets.
Water mixed with 1 tablespoon of Optimum Nutrition CGT-10 to drink.
11:00 - Meal 2
1 or 2 cans of tuna steak in sunflower oil.
13:00 - Meal 3 - Lunch (pre-workout meal)
1 chicken breast, Approx. 150g of sweet potato mash or brown rice, 1 cup of broccoli.
Meal 4 Post-workout shake on training days
2 scoops of Optimum Nutrition Hydro whey & 1 scoop of Optimum Nutrition Glyco-maize mixed with water.
Optimum Nutrition BCAA tablets.
17:00 - Meal 5
Optimum Nutrition Complete protein bar or Oats and Whey Flapjack.
19:00 – Meal 6
1 chicken breast or sirloin steak or salmon fillet, Approx. 150g of sweet potato mash or brown rice, 1 cup of broccoli.
21:00 – Meal 7
0% fat Greek yoghurt mixed with 1 scoop of Optimum Nutrition Hydro whey and blue berries.
23:00 - Meal 8 - (before bed)
2 scoops of Optimum Nutrition Casein chocolate protein powder blended with organic skim milk and a tablespoon of peanut butter.
I am obviously part of the fitness and physique category, however I am fascinated with bodybuilders and spend time watching videos of the greats like Jay Cutler, Ronnie Coleman, Phil Heath and of course Arnie!
I use Optimum Nutrition supplements, check out my diet plan!
Height: 5ft, 11in
Yield: 350ml/5 pancakes
Flat barbell bench press: 5 sets x 5 reps
Inclinde dumbbell bench press: 4 sets x 6 reps
Standing cable crossovers: 4 sets x 8 reps
EZ bar curls: 5 sets x 6 reps
Seated alternate dumbbell curls (inline bench at ~ 45 degree angle): 4 sets x 20 reps
Squats (high bar): 5 sets x 5 reps
Leg curls: 5 sets x 8 reps
Leg extensions: 5 sets x 8 reps
Seated calf machine raises (knees at 90 degree angle): 5 sets x 12 reps
Standing smith machine calf raises: 5 sets x 8 reps
Delts (morning workout):
Standing over head press: 5 sets x 5 reps
Seated lateral raises: 5 sets x 10 reps
Seated lateral raises machine: 3 sets x failure
Bent over rear delt flies: 5 sets x 10 reps
Triceps (evening/night workout):
Dumbbell skullcrushers: 6 sets x 8 reps
Tricep cable extensions: 6 sets x 10 reps
Back (morning workout):
Deadlifts: 5 sets x 5 reps
Weighted chins: 4 sets x 6 reps
Narrow grip lat pull-downs: 4 sets x 10 reps
T-bar rows: 4 sets x 8 reps
Abs & Cardio (evening workout):
Weighted crunches: 5 sets x 20 reps
Decline bench reverse crunches: 5 sets x 8 reps
Standing cable crunches: 5 sets x 10 reps
HIIT - 8 x 30 second sprints on rower or exercise bike, but 2-3 minutes rest between each sprint.
I started lifting weights at home when I was 16. My older brother (then 18) had been lifting for a year or so and made some pretty solid gains, so I wanted in. The only thing was, I felt too skinny to actually go to a gym, so I got some weights and basically lifted in my room for 6 months before getting my first membership. Looking back now I realise how stupid that was.
Pretty much all of them. I didn't train back at all for the first six months and barely trained legs for the first three years! I suppose the main thing I did wrong though was in regards to my nutrition. I made the common error of assuming that a 'healthy' diet was also a diet that would be conducive to obtaining the physique I wanted. Obviously it's going to help, but you really need to get a grasp of your TDEE and macronutrient requirements from the very beginning if you're going to optimise gains. That was something I had no idea about, and so I probably ate far more protein than necessary and generally far fewer calories, which resulted in it taking me a lot longer than it could have to reach the point I'm at now.
I personally think there are two things that drastically improve any individual's chances of staying on track. The first is sticking at it long enough to see your first bit of progress. That's the hardest part because for a few weeks, maybe even a month or two, you will be putting in a lot of effort with seemingly little reward. There's nothing to it, you just have to stick it out and have faith that what you're doing will pay dividends. Once you see that first bit of progress, whether it's fat loss, muscle gain or improved performance, it's inifinitely easier to stick with it and stay consistent. The second is allowing yourself adequate time off to relax and do something you enjoy doing (other than going to the gym). I think that if training is the only thing you do in your spare time, you're more likely to become one of these people who gets in a perpetual cycle of extremes, absolutely hammering the gym 7 days a week for a while then falling off the wagon and abandoning it for a couple of weeks, and so on and so forth.
Basically anything with a filthy bassline, mainly deep house. If it makes me pull a face like I've just stubbed my toe when the bass comes in, I'm all over it. Some examples on my playlist at the moment:
Joey Harmless - Act So Shady
Martin Ikin - What You've Done
MORRT - Be There (Rektchordz Remix)
Honestly, nothing. I'm literally thinking about something every waking second, but when I'm struggling to get out my last rep it's probably the only time that my mind is completely blank. No idea why that is.
I stick to a training programme that I'll write for myself in blocks of about 4-8 weeks. I generally stick with the same training split, but go through periods of differing rep ranges, volume and intensity. As for nutrition, I don't really plan much at all. I eat whatever I want for breakfast, check where my macros are, then have a little less freedom for my next meal and so on throughout the day. That results in me just having to tailor my final meal so that my macros are hit for the day. Aside from that, all I really consider is getting an adequate amount of fibre, plenty of micronutrients, and attempting to roughly evenly distribute my protein intake across my meals.
That's a tough question. Particularly because I don't think I've achieved anything that's anywhere near what I'm capable of yet. Right now I'm probably more proud of who I am as a person than any single achievement. I think I'm a pretty good dude, but my best is yet to come.
I attempt to do both. I bulk and cut, but try to stay as lean as possible whilst bulking. It's hard because it requires patience, and we're all so used to instant gratification, but really it's the only way to do it in my eyes. There's a natural limit to how fast one can gain muscle, and anything beyond that is fat, which means you're going to have to spend longer cutting. Cutting isn't much fun.
I don't do much cardio, but when I do it's HIIT, maybe once a week or so. I don't have the attention span for anything long distance.
I work on a 4 day training split. As I mentioned earlier, my sets/reps and rest periods vary depending on which phase of my programme I'm in at the time, but currently it looks something like this:
When dieting my macronutrient/caloric intake depends on my weight, how lean I am and how great the caloric deficit I'm in is at the time. Generally though I stick with foods high in satiety and low in calories. I pretty much stop eating rice, pasta etc and replace them with white potatoes. The difference in satiety when comparing a portion of each containing equal calories is astounding. I'm also an absolute fiend for 0% fat greek yogurt as I find that can really fill me up for fairly few calories, so I go through a fair amount of that. Aside from that I probably eat more fruit and veg when I'm on lower calories than I do when bulking. I have a voracious apetite so I've really got to make choices that my stomach will thank me for. Protein sources tend to be the standard chicken, eggs, whey, fish, greek yogurt & cottage cheese.
Year of birth: 1990
I started weight training and eating healthier towards the end of 2010. I have never struggled with weight issues, but lacked the tone and curves I wanted.
Motivation comes and goes. I knew that if I wanted to accomplish my goals I would have to take personal responsibility for my life, my choices and my actions. I rely strongly on mental toughness, and on renewing my commitments each day. One Day Strong - that's my motto. We only have to be strong one day at a time.
I enjoy and get best results from High Intensity Interval Cardio Training. Typically Wind Sprints, Hill Sprints, Bike Sprints, and Stair Sprints. Even Walking Hill Sprints on the Treadmill set at the highest elevation. Variety keeps me engaged and enjoying the challenge.
I love to cook, and I've enjoyed creating and discovering quick/easy recipes. One of my favorite discoveries has been Butter Lettuce, which is perfect as a substitution for bread or tortilla's when I want to reduce my carbs. I use them to create Lettuce Wraps filled with either Fish, Chicken or Shrimp, seasoned with anything from Blackened, Buffalo, Herb, Pesto, or Lemon/Pepper, and sautéed vegetables.
I have recently started a trial period of a Gluten Free Diet due to my struggles with my Auto-immune disease. This has presented new changes and challenges, but preparation, self-education and planning has helped immensely! I eat a high protein diet, and focus on maintaining a good balance of fresh fruits and veggies. 6 Meals a day is not practical with my work schedule, so I focus on eating enough calories in 3-4 meals. I don’t count calories, although I do review labels to keep me aware and educated on what I am eating.
I don’t sweat eating peanut m&m’s, or something not so healthy every now and then. I know that an occasional treat is not going to impact my overall goals.
Squats, Hamstring Curls, and Leg Press. I love Leg Day! It’s the most challenging, and rewarding!
Absolutely! I enjoy a mix of genres, but my go to is typically R&B/Hip Hop. On my playlist right now is Believe Me-Drake/Lil Wayne, Show Da World-Lil Boosie, Be Like-Rico Love, Danger-Mystikal…to name a few.
Typical Weekly Workouts:
Sunday: Legs & Glutes, 6 exercises, 4-5 Sets each, 6-10 rep range
Tuesday: Bi’s & Tris’s, 6 exercises, 4-5 Sets each, 6-10 rep range,
Abs, 3-4 exercises, 3 sets each, 25-30 rep range
Wednesday: High Intensity Cardio Intervals, 30-45min (Stair Sprints, Wind Sprints, Tread Mill Hill Sprints)
Thursday: Legs & Glutes, 6 exercises, 4-5 Sets each, 6-10 rep range
Friday: Back & Shoulders, 8 exercises, 4-5 Sets each, 6-10 rep range
Saturday: Cardio 45-60min, Abs 4 exercises, 3-4 sets each, 25-30 rep range
This is what I am doing currently. Every 6 weeks I like to change things up a bit. It keeps me engaged, and helps me in presenting myself with new challenges.
Most of my goals are currently short term. Small challenges to keep me engaged and pushing myself to new levels. I’m always trying to one up what I accomplished previously.
I am most proud of my level of discipline. I have an Auto-immune disease which causes immense fatigue, and presents ongoing challenges. I refuse to live my life as a victim, and choose to focus on what I can do. It’s easier said than done, but I take it one day at a time. I’m a firm believer in creating my own influences, and taking responsibility for my life and experience.
Seemingly every time I feel that I am making progress towards my goals, I have health issues that set me back. From my Osteoporosis to Arthritis, it often causes me to scale back on my training.
I measure my progress by the mirror and performance. My weight has fluctuated very little throughout my fitness journey, but results always proven to be evident through physical appearance and performance.
I don’t have a favorite athlete or fitness model. What I enjoy most is hearing and seeing the stories of others who are overcoming adversity to pursue their goals. The parents who are making fitness a family affair.
The only supplement I use is Isolated Protein Powder. It has helped me consume the high level of daily protein intake I desire to accomplish muscle growth.
The biggest mistake I made initially was not consuming enough calories, and not lifting heavy. Too many women shy away from lifting heavy weights, and make the mistake of eating too few calories. Lastly, get off the long drawn out cardio sessions! High Intensity Cardio Sessions have impacted and brought quick results to my fatloss and shredding goals.
Born: 1975, Height: 5'ft 7in, Weight: 128lbs,
Brenna McKenna: www.facebook.com/FitnessModelBrennaMcKenna
I commenced weight training in my early 20s after moving to the city to follow my career as an Emergency Trauma nurse. This meant I had to forfeit my love for competitive National Level Equestrian and look for a new passion. I was diagnosed with polycystic ovarian syndrome, which resulted in weight gain and consequently an eating disorder. It was only when I found exercise and training which improved my insulin resistance caused through my endocrine disorder (PCOS) that I was able to get on top of my hormones and achieve a physique I was proud of. Training quickly became a passion and some 5 years on after I began my weight training I took to the stage in my first sports modelling competition in 2011 and haven’t looked back since.
I am a big believer in finding an inner reason to maintain motivation because no matter how many times a coach pushes you to train or guides you with your diet; unless you’re accountable for your own actions you won’t make progress.
My motivation initially stemmed from my fear of weight gain caused through my condition PCOS, which hinders the glycogen uptake in your cells elevating blood glucose and results in weight gain and hormonal imbalances. However as I learnt more about my body, understood how my hormones reacted to various types of training, foods, sleep and supplements I begun to apply these to optimise my time in the gym.
I am now self-driven to see progress not because I feel I should be a certain size or shape to fit in, quite the opposite; I train because I want to look back and know I gave it 100% to improve on what I was yesterday, in hope to be a better me tomorrow.
I don’t ever do fasted cardio. I work on trying to maintain equilibrium between my digestive system, hormones and muscle cells by ensuring I eat 3-hourly to avoid insulin spikes even when prepping for a comp.
I do find plyometrics and explosive cardio a great way of shaping my legs fast, however being quite tall for a figure competitor I lose my shoulder mass and upper body easily if I run or do HITT cardio so low intensity cardio is my ideal.
I think the key to avoid binge eating due to sugar cravings is to avoid your body feeling deprived in the first instance. Once you change your palate from eating processed and sugar rich foods to cleaner food sources, I founds the cravings were much more controllable. I found eating slow release carbs such as brown rice, clean meats ie fish or chicken kept me feeling full and less likely to crave simple sugars.
Most people feel flat and have a lull around 3pm, which is when the sugar cravings tend to sneak in. For me this is when I aim to manipulate my carbs having a protein shake or pre workout meal with carbs included so as to fuel my cells ready to train and kick the sugar cravings. I admit I have a weakness for proto whey double choc haha always kicks my cravings if all else fails.
I love training back so I can never go past the lat-pull down machine, seated rows or the deadlift is definitely a favourite.
I enjoy training alone. I work in a high intensity environment and I use the gym as my time to unwind and relax so I love nothing more than popping some tunes on and losing myself in the iron usually to something heavy. Saliva, Disburbed, Cog and Rage Against the Machine are always on my playlist to get me in the mood for some heavy lifting.
In Oct 2012, two weeks before IFBB Nationals I was at work as an emergency Paramedic where I had a work place accident. This left me with a full labial of my right shoulder, an infraspinatus and supraspinatus tear and my bicep was detached holding by a thread to my humerous. Although I competed at Nationals I was very fortunate to place 2nd however through the tears of posing on stage and surgery a month later I was unable to lift with my upper body for 6months losing much of my mass. Some 18months later after having my tendons pinned I was finally able to lift overhead without pain so now the race is on to regain symmetry.
So amidst the 18 months since surgery I am now deep into my prep for March next year with hope of regaining symmetry and make the stage for the very first Australian Arnold Classic.
I tend to gauge my progress via the mirror. I know my weaknesses and I am working hard to rectify them. I do tend to take progress photos to compare against my current physique to ascertain if I am moving forward, though I sparingly use the scales as a guide.
I am in the midst of competition prep off-season sitting at around 72kg. My focus is to rectify my weaknesses focusing on thickness through my upper body. A basic run down of the present program would include:
I can never go past my two favourites Erin Stern and Amanda Doherty, both current IFBB pros. To me they encapsulate the entire vision of a figure athlete. They not only hold phenomenal physiques but have an air of warmth about them. They show that despite being the best in the world you can still be relatable, motivate and inspire others whilst still showing they are human with a quirky fun silly side.
My all-time favourite protein is double choc proto whey. Stack that with muscle milk and I'm in supp heaven haha
Occupation: Paramedic, ICU Emergency Trauma Nurse and currently a full time Paramedic Coal Miner
Height: 5’9” (171cm)
Contest weight: 64kg
Off-season weight: 72kg
Military press: 4 sets x 6 reps
Seated dumbbell press: 3 sets x 8 reps
Lateral raises: 3 sets x 8-10 reps
Rear delt flys: 3-8 sets to failure
Front raises: 2 sets - failure
Leg raises: 3 sets upto 70s
Cable crunches: Max 15 reps (keep doing sets until I can’t perform more than 10 reps)
Squat: 6 sets x 6 reps
Glute hamstring raises: 3 sets x 8 reps
Leg press: 4 sets x 12-15 reps
Seated calf raises: 3 sets x 12 reps
Standing calf raises: 3 sets x 12 reps
Incline Benchpress: 5 sets x 6 reps
Dumbbell incline press: 3 sets x 8 reps
Flat benchpress: 3 sets x 8 reps
Flys: x 3 drop set
Cable curls: 4 sets x 8-12 reps
Barbell curls: 3 x failure
Pull ups 5 sets: x 6 reps
Bent over row: 3 sets x 8 reps
1 Arm row: 3 sets x 8 reps
Cable row: 3 sets x 8 reps
French press: 3 sets x 12-15 reps
Rope pulls: 3 sets x 10 reps
Diamond pressups: to failure
Hex bar deadlift: 6 sets x 6 reps
Lying leg curl: 3 sets x 8-10 reps
Straight leg deadlift: 3 sets x 8-10 reps
Stretching, foam rolling, massage & posing practice.
*Monday - Friday 40 minutes of cycling
3 days on one day off, two on one off.