What do you love most about bodybuilding?
If you were to ask me this question a year ago I would have said that I loved bodybuilding because it made me look and feel better, and improved my confidence and self esteem. Now that I’m more in the public eye and have a following, I love that I have the ability to inspire others to change their lives.
Recently someone shared with me that during a point in his life when he was overweight and depressed, he came across one of my progress threads and he was motivated to start working out, maintain focus and change his life.
When I read this I was left speechless. At no point in my life had I ever thought I would be the catalyst for someone’s life transformation. From that point on my love for my sport was the ability to inspire change.
What are your future goals, dreams and plans?
- IFBB Men’s Physique pro card.
- Launch my fitness company.
What does your current training and split look like, and what do you like most about it?
My training routine will consist of 3 working days with one rest day. Other than my warm-up set I will always end each set at the point of complete failure.
The reason to train to failure (or as close to true failure as you can) is because that is what causes an adaptive response. Mechanically your body does not know the difference between an intense leg workout or if you’re in fight with a bear. All you body knows is that it is being pushed to its limits and that it needs to improve and build muscle to adapt to possible new threats.
I currently split my workouts as follows (in no particular order):
- Abs. Cable Crunches 5 Sets, Tic-Tocs/Windshield Wipers 4 sets, Hanging Leg Raises 4 sets, Weighted Decline Bench Crunches 5 sets.
- Chest. Flat dumbbell Press 5 sets, Decline Cable Press 4 sets, Incline Flyes 4 sets.
- Back. Wide Grip Lat Pull Down 3 sets, Close Grip Lat Pull Down 4 sets, Close Grip Cable Row 4 sets, Deadlift 4 sets, Bent Over Rows 4 sets (I do not train traps).
- Shoulders. Side Laterals 12 sets (see below), Rear Delt Rows 4 sets, Rear Delt Fyes 4 sets, Front Delt Press 4 sets, Front Delt Raise 4 sets.
- Arms. Cable Pull Down 5 sets, Weighted Dips 4 sets, Unilateral Overhead Dumbbell Raise 4 sets, Alternating Bicep Curls 5 sets, Preacher Curl 2 sets, Barbell Curl Pulse Training style (See Shoulder) 3 sets to failure.
- Legs. Squat 4 sets, One Legged Leg Press 4 sets, Jefferson Squat 4 sets, Leg Extension 3 sets, Lying Hamstring Curl 5 sets, Seated Hamstring Curl 4 sets, Seated Calf Raises 4 sets, Calf Raise on Leg Press 2 sets with pulse training followed by 3 sets 8-12 reps.
Side Laterals 12 sets (Various Methods):
- Regular tempo 4 sets.
- Pulse training style 2 reps slow tempo 4s/4s followed by 2 quick reps. Repeat to failure. 3 sets.
- Alternating negative rep sets. Thrust up and hold for slow negatives.
- High rep set 25-30 reps to true failure.
What are some of the most common mistakes made when someone is trying to build muscle and/or get ripped?
The most common mistake while bulking is deciding to “dirty bulk” or eating anything and everything. While this may yield slightly better muscle gain, the extra fat gain equals a longer cut/diet. Instead focus on doing a “clean bulk” because while it may not match a dirty bulk in terms muscle gain, the much shorter dieting period will help you retain not only more muscle mass but your sanity as well!
The most common mistake while cutting/dieting would be trying to cut too fast. The umber one goal while dieting should be to retain as muscle as possible, and a drastic crash diet is a sure fire way to lose muscle. When dieting keep the fat loss slow and steady.
Do you have any gym, muscle building or fitness pet peeves?
My number one fitness pet peeve are the guys who read one book or take a course and suddenly become a fitness know it all. The guys who would walk up to Jay Cutler and tell him he is lifting wrong. What those guys don’t realize is that the exercises shown in books and courses are just guidelines. People are not all built the same and not everyone can do the exercises as shown.
That being said if someone is lifting in a way that can clearly injure themselves, feel free to interject. Just don’t go up to Jay Cutler and tell him he needs to go 2 inches lower because a book says he is doing it wrong.
What does your post-workout nutrition and supplementation look like?
My post workout nutrition consists of:
- Homemade weight gainer. (See the video below)
- Melatonin (If I have a late workout to help take the edge off of my pre workout).
How To Make A Cheap Homemade Weight Gainer
What are some of your best diet, nutrition and supplementation tips for someone who wants to get ripped?
When trying to improve your physique it is very important to remember that consistency is key! Body fat is put on because of being inconsistent with a diet. So to shed off that body fat you need to be consistent with your training and eat a healthy diet.
Never give into excuses not to train, because those excuses will snow ball and eventually you will just stop. Even if you have a long day at work the key is to go home, get changed, and head straight for the gym. That way you keep yourself going because the moment you hit your couch the excuses will start to run through your head and before you know it you are off to bed.
Also realize that dieting takes time, don’t get frustrated with slow progress. Remember that slow progress is still progress.
What does your current supplementation plan look like?
My current supplement stack:
- Whey Protein
- Creatine Monohydrate
- Fish Oils
- Green Tea Extract
- Macha Powder
- Vege Supplement
- Pre-workout powder
What are some of your favorite supplements and why?
Hands down my favorite supplement would have to be creatine monohydrate! Not only does it have a strong science proven background, but it is also one of the most cost effective supplements too! Many long term studies have shown that creatine when taken correctly has no negative effects on the body.
In fact even if you don’t supplement creatine, you are already getting some from your regular diet. If you are worried about water retention don’t be, creatine retains water in your muscles not subcutaneously. In fact I actually supplement with creatine all the way to the stage!
Workout music – Don’t care, or MP3 player?
During my workout I absolutely love listening to house music. Hardwell Feat. Mitch Crown - Call Me A Spaceman. Dada Life – Happy Violence.
During my post workout stretch I will change it up with some lower tempo music you might just catch me listening to Fleetwood Mac – Dreams! Haha.
What are some of your favorite motivational quotes?
Some of my favorite fitness related quotes would be:
- "Remember that guy that gave up? No? Well, neither does anybody else."
- "Don't quit. Suffer now and live the rest of your life as a champion!"
- "When you want to succeed as much as you want to breathe, that is when you will become successful!"
If someone wants to connect with you, where can you be found?
- Facebook: Facebook.com/josephjn
- Facebook fan page: Facebook.com/josephngfitess
- Twitter: Twitter@Josephngfitness
- Youtube Channel: Youtube.com/josephngfitness