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Roger Waters Athlete Profile

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Roger is one of the most decorated natural bodybuilding champions on the planet. He has won titles at both the natural Olympia and natural Mr. Universe.
Roger Waters

Roger Waters's Stats

NameRoger Waters
Born1966
LocationLondon, UK
Height6'2"
Weight (On)212 lbs
Years Training24
Favorite Body PartBiceps are my "Party Piece"
Favorite ExerciseHeavy Bench Press! I Love/Hate Squats
Favorite SupplementExtreme Nutrition Pro 6 Protein Shakes
SponsorExtreme Nutrition

Competition History

  • Mr. Natural Universe World Natural Overall Champion 2008 (Los Angeles, 15 November 2008)
  • 1st Place Overall Lifetime Natural Mr. Universe
  • 1st Place Overall Open Natural Mr. Universe
  • 1st Place Mens Open Lifetime Natural Mr. Universe
  • 1st Place Mens Masters Lifetime Natural Mr. Universe
  • 1st Place Mens Open Natural Mr. Universe
  • 1st Place Mens Masters Natural Mr. Universe (I won The Lifetime Natural & 5-year Natural Overalls & Classes)
  • Mr. Natural Olympia World Natural Bodybuilding Championships 2008 (San Francisco, 8 November 2008-drug tested)
  • 1st Place World Natural Bodybuilding Heavyweight Champion
  • 1st Place World Natural Bodybuilding Masters Champion
  • British Natural Bodybuilding Championships 2008 (Glasgow, October 2008-drug/polygraph tested)
  • 1st Place British Masters Natural Bodybuilding Champion    
  • Mr. Natural Olympia World Natural Bodybuilding Championships 2007 (Thessaloniki, Greece November 2007)
  • 1st Place World Natural Bodybuilding Heavyweight Champion
  • 1st Place World Natural Bodybuilding Masters Champion    
  • British Natural Bodybuilding Championships 2007 (Edinburgh, October 2007-drug/polygraph tested)
  • 1st Place British Masters Natural Bodybuilding Champion

Roger Waters Natural Bodybuilding Champion

Your background

What is your background and how did you get started in bodybuilding?

Trained architect - building buildings and also bodies as a personal trainer! Also do film/TV/adverts/magazines/pop videos/Internet virals etc. As “spin-off”.

Why do you love bodybuilding?

Love the challenge of the big heavy weights! Own worst critic! Always want more!

Training

What is your training philosophy?

If you get stronger you get bigger! Simple! (There are no “secret exercises!” really…) Training always stays the same…heavy! Low reps (time is not really a “variable” - slow! You can’t go around lifting maximum poundages every 60 seconds, or for multiple sets! (“quality” rather than “quantity” in that respect…one all-out top set!) Training is kept very separate to the aerobics/diet that gets you in “shape” for a show. If you keep your strength you keep the muscle! (Through sheer stubborn pig headedness! I am not adverse to compromising form slightly if it means getting that vital extra rep!)

What's a good workout routine that has given you results?

Monday - Chest
Chest
Exercise Sets Reps
Barbell Bench Press * 1 6 to 10
Incline Smith Machine Bench Press ** 1 6 to 10
Dumbbell Flys ** (Occasionally for variety) 1 6 to 10
Chest Dips *** 1 High Reps
Workout Notes:

Fresh from weekend rest…a big bench is hardest thing to keep going!...1st.

* Note: Lots of “warm up” sets…one all out set to failure! Plus forced reps. Take every set beyond failure!

** Note: One warm up set, one all out set to failure. Forced reps - take set beyond failure.

*** Note: One high rep bodyweight set. Just for “fun”/variety! (“nice” to do bodyweight “basic” exercise!)

Tuesday - Legs
Quads
Exercise Sets Reps
Squat * 1 6 to 10
Leg Extension ** 1  
Hamstring
Exercise Sets Reps
Leg Curl ** 1  
Calves
Exercise Sets Reps
Calf Raise *** 1 to 2 15 to 20
Workout Notes:

Get another big body part out of way for week while fresh-rest upper body.

* Note: Lots of “warm up” sets…one all out set to failure!

** Note: One warm up set, one all out set to failure. Forced reps - take set beyond failure.

*** Note: One warm up set, 1-2 all out sets.

Wednesday - Back and Biceps
Back and Biceps
Exercise Sets Reps
Hammer Strength Lat Pull Down * 1 6 to 10
One Arm Dumbbell Row ** 1  
Chin Up *** 1  
Workout Notes:

“Nice” workout-still resting delts & tris from chest monday.

* Note: Lots of “warm up” sets…one all out set to failure! Done one arm at a time! Allows maximum poundage plus isolation of each “lat” plus better stretch! (try them!)

** Note: One warm up set plus one all out set to failure. Allows maximum poundage plus isolation of each “lat” plus better stretch!

*** Note: One high rep bodyweight set just for fun and variety.

Thursday - Shoulders and Triceps
Shoulders
Exercise Sets Reps
Machine Shoulder Press * 1 6 to 10
Dumbbell Lateral Raise ** 1 6 to 10
Standing Dumbbell Front Raise *** 1  
Bent Over Dumbbell Reverse Fly **** 1  
Workout Notes:

“Smallest” workout end of week…3 days rest from chest monday. “Traps” good bodypart for me so no direct exercises!

* Note: Lots of “warm up” sets…one all out set to failure! Good to have “gap” in bar! Bar “either side of ears!” (Front press or press behind neck not so comfortable…)

** Note: Lots of “warm up” sets…one all out set to failure! Done one arm at a time! Allows maximum poundage. (“Hanging off” something allows stable “lifting platform” and therefore more weight…)

*** Note: One “warm up” sets…one all out set to failure! Done one arm at a time! Allows maximum poundage.

**** Note: One “warm up” sets…one all out set to failure!

Friday - Rest! (May bring delts and triceps “over” if feeling “over-trained" in week-mid-week rest…)

Saturday and Sunday - Rest!

If you have to pick only 3 exercises, what would they be and why?

  1. Bench press - the basic “king” of chest exercises!
  2. Squat -  the basic “king” of leg exercises!
  3. Barbell bent over row - the basic “king” of back exercises! Like an “inverted bench press.” Deadlifts are just too compound for me…too much hamstring/lower back, etc., used. I don’t want to be doing deadlifts for back the day after legs are “sore” from squats!

What's the best training tip you could give to others?

If you get stronger you get bigger! If you bench 140kg/300lbs you look like it! Etc!

Nutrition

Roger Waters Massive BodybuilderWhat is your philosophy on nutrition?

“You are what you eat!” - count the calories/keep the protein up!

Give us a typical day in your off season diet:

See below.

Give us a typical day in your diet (contest prep):

Mr. Natural Universe – natural pre-contest diet.

  • 8:30 am breakfast - Protein shake (with half pint skimmed milk).
  • 11 am mid-morning - Half protein shake (with ¼ pint skimmed milk). Creatine, glutamine, multivitamin, Thermobolics.
  • 1 pm lunch - 2 chicken breasts, large bread roll, mixed salad (or lean turkey ham or tuna occasionally).
  • 4 pm mid-afternoon - Half protein shake (with ¼ pint skimmed milk), 1-2 thick rice cakes (for energy to train!), Thermobolics.
  • 6 pm - Training!
  • 7:30 pm evening meal - (Fillet steak on Saturdays!) 1 chicken breast, small bread roll, mixed salad, 1 boiled egg plus a small amount of low fat cottage cheese.

Diet plan notes:

  • May cut out mid-morning/mid-afternoon snack! - nearer the contest just to really lean out!
  • “Cheats” - Diet Coke/warm tea with canderel - flavored sugar-free chewing gum.
  • "Off-season" - chicken with rice/pasta/potatoes, mixed vegetables for evening meal - plus anything else I want to eat!

What are your favorite meals and foods?

Fillet steak.

Favorite cheat food?

All of them!

What's the best training tip you could give to others?

If you are going to do one thing…get your protein intake right! (On a regular basis!)

Supplements

What supplements do you use that give you great results? How do you use them?

  1. Whey Protein - with breakfast/mid-morning/mid-afternoon.
  2. Creatine Ethyl Ester -  same time every day!
  3. Glutamine - see above.

What brands do you think are offering the best products at the moment?

I have a choice of sponsors and go with Extreme Nutrition! Good profile to products, mix well, taste good, good value for money! Doug is also very conscientious about what goes into his products, so you know you can trust what it says in the ingredients!

Roger Waters Big Bench Press

Advice For Others

What are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?

  1. Count calories and allow enough weeks for steady 2lb/1kg a week weight loss! (Plus “spare” weeks for “sticking points” - the body not a “machine!” - 1 stone/7kg = 8 weeks.)
  2. Get to contest weight early! Body “hardens” up/”gets used to” weight/alleviates stress! (You never know! You may have more to lose than you thought! Stones not pounds!)
  3. Get “ripped” no matter what! It’s what you look like…not what you weigh!

What is your best advice for looking your best on competition day?

If you get properly “ripped” you don’t need any “gimmicks” like severe dehydration, etc!

How do you stay motivated? What advice would you give to someone who's having trouble staying on track?

It’s “all or nothing” if you decide to do a contest! Keep up the “drive” and “discipline!”

Future Plans

Roger Waters Shredded BodybuilderWhat shows have you got coming up, where can we see you compete?

British Natural Championships, Glasgow, October 4th, 2009. Aiming for “3 in a row!” Also deciding whether to try for “3 in a row” on Mr. Heavyweight Natural Olympias in Australia, or go for fresh challenge of INBF World Championships in New York in November!

What would you like to achieve in your natural bodybuilding career?

I have been lucky enough to pretty much achieve everything I want to from my career! World champion and Mr. Natural Universe Overall is beyond my wildest dreams! Lucky boy!

Favorite Competitors

Who are your favorite bodybuilders and idols?

Arnold Schwarzenegger from the “golden era” - for the way he put his body together! Ronnie Coleman from the “modern era” - so many good bodyparts next to each other! Sometimes a great back can mean weak biceps or great triceps can mean a weak chest! Of the naturals, I like Mike O’Hearn and Rob Hope - who also like to train hard and heavy!

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Comments (3)

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Chris Rademacher
Posted Fri, 08/20/2010 - 09:49

Hi Roger

I came across your profile and just wanted to take the opportunity
To invite you to the Musclemania www.musclemania.co.uk competition
this Sept 5th at The Alban Arena. If your schedule permits, we feel that you
would be an excellent contender.

This show is going to be different re-creating a west-end feel as part of the Musclmania world tour with over 25 years experience. The Finals will be held at Las Vegas at a later stage.

We have Sponsors from Maximuscle, PHD Fitness, Muscle and many more, TV advertisement from The Active Channel, Sky and the BBC.

I hope you will consider and good luck training :)

Regards,
Chris Rademacher
Competitor Support

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Derek wann
Posted Wed, 09/29/2010 - 09:12

Roger, very impressed with the description and photos, i was the guy sitting next to you back stage at The BNBF on 19th Sept this year. Didnt relaise or have any idea of your accomplishments.

Derek Wann

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janetsamuel28@h...
Posted Sun, 09/07/2014 - 09:51

I have to say that I am not into body builders but I just happened to come across you and your body is something else

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