SERGI CONSTANCE

With a deep drive and competitive nature, this Spanish born Sergi Constance has become one of the world’s most celebrated fitness models in a short space of time.

With a constant determination to grow better and better, Sergi Constance has risen from humble beginnings to the top of the fitness industry, and in the process, become the CEO of his own company.

Sergi wants to show the world he’s not only good on stage, but also he’s someone who inspires fans world-wide to chase their dreams. This is his story:

Athletic Statistics

Full Name: Sergi Constance

Weight
215 - 225lbs (93.0 - 102.1kg)

Height
6'1" (185.5cm)

Arms
19.5

Chest
49.5

Waist

Year of Birth Nationality
34.3 1988 Spanish

Profession
Bodybuilder, model, entrepreneur

“I have been able to achieve the body I have today thanks to years of consistent dieting and training. The fitness lifestyle has been very rewarding and I have loved every bit of the journey.”

Accomplishments
As-well-as having a successful career in Men’s Physique competitions, Sergi also holds a 5-year degree in Sciences of Physical Education and Sports. He’s also the Owner his own clothing and training apparel.

Competitions

Champion “Muscle and Fitness Cover model Search” at Mr.Olympia Weekend
1st – Men’s Physique NPC Tampa Wings of Strength Championship. Fl., E.E.U.U. and Overall Champion Men’s Physique.
2nd – Men’s Physique NPC Southern States Championship, Fl., E.E.U.U.
1st – Men’s Physique I.F.B.B. La nucia xperience championship, Spain
1st – Men’s Physique I.F.B.B. Norway trophy championship, Spain
1st – Men’s Physique I.F.B.B. Bigastro trophy championship, Spain
1st – Men’s Physique I.F.B.B. Callosa de Segura championship, Spain
1st – Copa de España/Spain – Wabba 2011

Modeling

Iron Man magazine cover
Solid Homme magazine cover
Wire magazine cover
Muscle and Fitness magazine cover
Body Fitness Muscle Show magazine cover

“I remember there was a time during my younger years where I wanted to become bigger and stronger so I signed up at the local gym. After a few weeks of intense training, I fell in love with bodybuilding and eventually I decided to focus all my attention on building the best body possible.”

Biography

Modeling and Sports Science
Sergi’s journey first started like most of us with a trip to the gym wanting to improve overall size and strength. Ever since the moment, he realized how his body changed, and the way it made his feel about himself – he caught the bug and kept on growing.

Sergi was born in Valencia Spain. Being an avid lover of sports, his favorite subject in school was physical education.

Being confident in his sporting abilities, he decided to continue his education and went  to university in Valencia. Which is highly recognized for Sports Science and Physical Education.

Spending his time studying hard, Sergi also had a chance to work as a model due to the hard work he put in creating his aesthetic physique. However, after modelling, Sergi turned his attention on competing in Bodybuilding Shows.

Full-Time Fitness model

After securing a Bachelors Degree in Sports Science and Physical Activity, he later went on to create a successful career as a WBFF PRO Muscle Model.

With rising popularity in only a short space of time, Sergi has a growing fan base on social media and continues to work as a Global Ambassador for sporting brands.

He also works hard promoting his own company. There’s no sign of Constance slowing down.

Sergi now resides in Miami Florida where he works as a fitness model, trainer, and entrepreneur.


Training

Training Split
To make sure Sergi achieves a perfectly rounded and tapered physique, his training schedule is split into different muscle groups throughout the week. Making sure he hits all of his body parts for maximum growth.

For anyone wanting to improve their overall strength, size, and aesthetics, Sergi recommends three exercises to always keep in mind when trying to achieve this. They are:

Sergi’s Recommendations
Incline Chest Press: “It gives you a great upper body pump and is also good for building the upper chest muscles which a lot of people lack.”
Squats: “To have an aesthetic body you must have a great set of legs and squats are the king of all leg exercises.”
Deadlifts: “This is another great exercise that works many important muscle groups such as the hamstrings, glutes, back and traps.”

Cardio

As for cardio, Sergi recommends low-intensity cardio as it’s better for weight loss. The reason for this as it’s in a controlled environment and also great for overall fitness.

Sergi’s Training Plan

A week’s routine of Sergi’s might look something like:

Monday: Quads and Calves

Leg Extensions 5×20
Squats 4×15
Leg Press 4×15
Single Leg Extension 3×20
Seated Calf Raises 4×10
Standing Calf Raises 3×8-12
Tuesday: chest – Triceps – Abs

Incline Bench Press 5×10-20
Incline Hammer Press 4×10-15
Dumbbell Fly’s 4×10
Decline Chest Press 4×8-12
Dips 3×10
Triceps Extension 3×10
Incline Skull Crushers 4×10
Wednesday: Back and Biceps

Lat Pulldown Wide Grip 4×10
Rows 4×10
One Arm Dumbbell Rows 3×10-15
Lat Pulldown Reverse Grip 3×10-15
Deadlifts 4×10
Hammer Curls 3×10-15
Preacher One Arm Dumbbell Curls 3×10-15
Thursday: Rest Day

Friday: Shoulders and Traps

Seated Dumbbell Shoulder Press 4×10-20
Seated Lateral Side Raises 4×10-20
Rear Delt Machine 4×10-20
Upright Row 4×10-20
Dumbbell Shrugs 4×10-20
Saturday: Hamstrings and Abs

Lying Leg Curls 4×15-20
Stiff Legged Deadlift 4×6-12
Hamstring One Leg Curls 4×10-20
Crunches 3×15
Hanging Leg Raises 3×20
Sunday: Rest Day

Nutrition

Sergi’s Clean Diet
Sergi’s diet is consistent of a typical competitive sports person. He will primarily eat lean meats, healthy fats, and clean carbohydrates.

A typical day’s eating will look something like:

Meal 1: Oats, 2 Eggs & 6 Egg Whites
Meal 2: 6 Rice Cakes & Red Meat & Walnuts
Meal 3: White Rice, Chicken, Tomatoes & Walnuts
Meal 4: 2 Rice Cakes, Protein Shake, Isolate Protein & Glutamine
Meal 5: Tuna, Vegetables & Walnuts
Meal 6: Salmon, Vegetables & Walnuts
For supplements Sergi will use:

Multivitamins
BCCA’s
Glutamine
Nitric Oxide
Whey Protein Isolate
Casein Protein


Idols and Influences

Sergi continuously competes against some of the best fitness models on the planet. He uses his drive and motivation to one day become the best physique competitor in the world.

Using this motivation to surpass his peers, Sergi’s passion to win comes from paying close attention to his competitors. He does this by working hard, inside and outside of the gym all year round.

INSTAGRAM SERGIO CONSTANCE:
http://zipteria.com/18944095/instagram-sergiconstance