Team Cellucor IFBB Pro Craig Capurso Talks To M&S

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Craig Capurso
Quick Stats
  • Craig Capurso
  • Click Here
  • 1981
  • New York, NY
  • 5'10"
  • Men's Physique
  • 20
  • IFBB Pro Card, 6 non-Pro Wins
  • 235lbs
  • 212lbs
  • Cellucor
Team Cellucor member and IFBB pro Men's Physique competitor Craig Capurso is an ex-football player and boxer who utilizes the intense HVT system to push his body to the limits.

What is your athletic background, and how did you get involved with muscle building?

I began playing football at 8 years old in the pewees and continued to play through high school and college. I even made it to a semi-pro level but I had to stop playing when I began my career as a trader in NYC, as it became too difficult to travel and practice. I loved football, it was my true passion since childhood but even though I was good, I knew sacrificing practice was not giving it my all.

I wanted to be on top of my game, and in the end I decided it was best for me to hang up the cleats. At this point I started boxing in a Wall Street charity circuit, finishing with a 2-0 sanctioned amateur record.  After losing weight from boxing, I was in pretty decent shape, and that is when I began competing.

Competing as an activity (it is not a sport) was always a way for me to market my ideas and myself. I value the opportunities but I must say that it is important in this industry to rise above false hope.

My advice to others in this business is that competing alone is not in itself a real job. You must use it to market yourself or your beliefs about training and use it to inspire others.  If you are in it only for shallow goals the industry will chew you up and spit you out faster than you started. Be honest, be genuine and stay grounded.

What keeps you motivated?

The term LEGACY. I don’t want to be just another name in the industry that put in his time and was succeeded by a new crop.  I want to leave my mark for generations to come.

I am a fitness inspired businessman and I have multiple projects in the works. My goal is to show the world that I can create content, systems, and companies all while being in great shape and inspiring others.

Craig Capurso

I would tell you to eat your calories, not drink them, unless you are consuming protein shakes for quick protein delivery post workout, or as meal replacement on the go.

What are your future goals, dreams and plans?

I have been on the cover of various fitness magazines, and now it is time to step up and make my way to the cover of Forbes.  Recently I accepted a job as the VP of Business Development with a tech fitness startup in Silicon Valley, and I plan to use my vision and drive to help this team succeed.

What does your current training and split look like, and what do you like most about it?

My style of training revolves around something I created called, Heavy Volume Training (HVT). I like to refer to it as Max Effort Training with a twist. It is the exertion of a maximal force and energy through 100 reps of an exercise, followed by 3 supersets. I outline the entire program in my Fire and Ice HVT workout plan.

General HVT starts off with a giant set of 100 reps, using weight that you would get around 18-20 reps until failure on the first set.  You keep this weight for the proceeding sets until you reach 100 reps. Rest should last no longer than 5 minutes after you’ve completed all of your sets, but you should need all the rest you can get if done right.  HVT is then followed up by 3 supersets, or as others refer to it as, the plateau buster.

I have also spun off HVT and formed a few different programs around the concept, keeping it fresh with Super 30, a shred program, and Super 60, a reverse dieting program.

How often do you perform cardio?

When I am behind on my prep I will use cardio (HIIT mainly) daily to get the extra weight off.  However, if I’ve taken enough time to get in shape for a show or shoot, then cardio is not even needed in my opinion. I train with such intensity that I can barely catch my breath in my sets and that is all I need when preparing the right way for a show.

What are your thoughts on fasted cardio?

I feel it is not the best method.  I would only use it for low intensity cardio when my calories are extremely low.  Otherwise, I would advise people to eat some food to provide energy so they can bust their hump and do their cardio in half the time using HIIT.

Craig Capurso

As far as supplements go, Cellucor has a ton of options that support various fitness goals, whether you want to cut down or build up.

What are your best training tips for someone who wants to look good and get ripped?

Eliminate unnecessary sugar intake.  It is crucial, as most people consume it without even realizing.  Those fruit smoothies that have become so popular are loaded with sugar and so are those sodas, Gatorades, and/or any other calorie concentrated drinks.

I would tell you to eat your calories, not drink them, unless you are consuming protein shakes for quick protein delivery post workout, or as meal replacement on the go.

Do you believe recomping is possible (gaining muscle while losing fat)?

It is definitely possible for newbies. They can just look at a weight and gain muscle while simultaneously reducing their body fat.  However, the more experienced you are the harder it will be to put on real lean muscle.

One way to make sure you are still achieving lean gains is to vary your training styles.  Try new things.  I have actually been able to up my strength and lose body fat when performing HIIT cycles through cardio and training.

I like to use a tabata style and/or pound per rep on some exercises. This engorges the muscle, preparing it to expand, so the moment you introduce calories you will see the strength and muscle gains go through the roof.

What are your favorite cheat meals and foods?

Anything peanut butter! I can also crush an entire gallon of Ice cream easily.

What are some of your best diet, nutrition and supplementation tips?

Look for no calorie options.  A great brand is Walden Farms they have no calorie salad dressing, condiments, syrups etc… They are a solid no calorie alternative.

As far as supplements go, Cellucor has a ton of options that support various fitness goals, whether you want to cut down or build up.