Top 5 Reasons To Use Creatine: Get The Results You're Looking For Faster Than Ever!

Here's how creatine, one of the most popular bodybuilding supplements on the market, can help you build more muscle and perform to your full potential.

Creatine is one of the least expensive muscle-building and sports performance supplements available, and also one of the most effective for bodybuilding. It can give you more energy, bigger muscle pumps, and can help you work out harder and more often so you can get better results from your training.

WHAT DOES CREATINE DO?

Creatine helps increase your ATP stores, or adrenaline triphosphate. ATP is the chemical form of energy that your body uses when you move. So basically, creatine helps you have more energy, especially for quick, intense movements.

Layne Norton explains more about the science in his article, "Creatine: Fact and Fiction."

IS CREATINE GOOD FOR YOU?

Creatine works by raising the levels of the chemicals that are present naturally in your body that help you create energy. As such, it has a number of potential benefits and has been shown through extensive clinical research to be safe, without adverse health risks.1

WHY SHOULD YOU CONSIDER TAKING CREATINE?

1. WORK OUT HARDER AND BUILD MORE MUSCLE MASS

Taking creatine will help to increase your overall workout intensity, which means you will achieve a higher level of muscle mass.2

The creatine will allow you to keep pushing hard in the gym at a time when you would usually have to decrease the load or stop entirely, so this helps in terms of building muscle faster.

Keep in mind that you will still need to push yourself with each and every session, and feed your body enough calories for the muscle mass to be built, but supplementing with creatine makes this very possible.

Individuals who struggle to maintain enough volume in their workout program will be the ones to really benefit from using creatine, so if that's you, don't overlook the impact this supplement can give you.

2. IMPROVE ATHLETIC PERFORMANCE

While you might not think of going to the gym as a sport, the fast, intense movements—especially if you're into powerlifting, CrossFit, or boot camp—work your body in ways similar to other athletes.

These types of activities will rely primarily on the CP-ATP system, so by ensuring your supply of creatine phosphate is fully stocked, you ensure you don't sputter out after a few sprints.3

To put this into perspective, a player in a game of hockey taking creatine would not only be able to go harder with each shift they're on the ice, but they'll be able to last through more shifts total throughout the game.

3. RECOVER BETTER SO YOU CAN TRAIN MORE OFTEN

Creatine allows you to train at a higher frequency, which means quicker and more significant muscular gains.

The more frequently you are able to stimulate a muscle, the faster it will grow—provided that it has had the opportunity to fully grow back after the first stress load that was placed upon it.

Since creatine helps increase the recovery rate of the muscle cells, you may not require as much total rest time in between workouts.4

So if you're someone who commonly takes a few days off between each full-body workout, using creatine may allow you to cut this down to just a single day between workouts. Over time, this will translate to more workouts and will make a difference on your results from month to month.

4. GET CRAZY HUGE MUSCLE PUMPS

While muscle pumps don't necessarily help you out physiologically in terms of building muscle mass, they will help with motivation levels.

What creatine does is increase the water volume in your body, since glycogen binds to water when it is stored, so you get a bigger pump.5 There's nothing like seeing a muscle grow at the end of a workout to motivate you to get back into the gym and do it again a day or two later. And this consistency in your training will further maximize your gains.

Usually you will see the highest muscle pumps when you initially begin taking creatine and are doing the loading phase (a small amount of bloating may be present as well), then it will level off as your body gets used to having creatine in the system.

5. INCREASE METABOLIC RATES WITH FASTER SPRINT PERFORMANCES

Creatine can help you increase your metabolic rate.6 This is good news if you're currently looking for fat-loss solutions, since how many calories you burn on a daily basis will have a significant impact on how quickly you see progress.

Since sprint cardio training is one of the best ways to boost your metabolic rate, and sprinting relies strictly on ATP as a fuel source, supplementing with creatine allows you to have a better sprint performance during your weight-loss phase.

Additionally, lowering your carbohydrates while aiming for weight loss often results in lower levels of energy, making it harder to get through your typical interval sessions.

By adding creatine to your day you can help offset this fatigue so, at the very least, you can maintain what you would normally do while not on a fat-loss diet.

REFERENCES

1. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
2. Hoffman, J., Ratamess, N., Kang, J., Mangine, G., Faigenbaum, A., & Stout, J. (2006). Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. International Journal of Sport Nutrition and Exercise Metabolism, 16(4), 430-446.
3. Grindstaff, P. D., Kreider, R., Bishop, R., Wilson, M., Wood, L., Alexander, C., & Almada, A. (1997). Effects of creatine supplementation on repetitive sprint performance and body composition in competitive swimmers. International Journal of Sport Nutrition, 7(4), 330-346.
4. Cooke, M. B., Rybalka, E., Williams, A. D., Cribb, P. J., & Hayes, A. (2009). Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. Journal of the International Society of Sports Nutrition, 6(1), 13.
5. Ziegenfuss, T. N., Lowery, L. M., & Lemon, P. W. (1998). Acute fluid volume changes in men during three days of creatine supplementation. Journal of Exercise Physiology, 1(3), 1-9.
6. Whyte, L. J., Gill, J. M., & Cathcart, A. J. (2010). Effect of 2 weeks of sprint interval training on health-related outcomes in sedentary overweight/obese men. Metabolism, 59(10), 1421-1428.

ULISSES JR discover your routine of workouts, diet, supplements and more ...

Transformation story:

As a teenager I was very active playing sports but I never really paid much attention to my diet. I relied on my athleticism to keep me lean and ripped but in comparison to other teenagers in my age group I was always one of the smallest. My lack of size and strength is what made it hard for me to make any of the teams and this was a wake up call for me.

Age: 35
Height: 5’10” – 178 cm
Weight: 210 lbs – 95 kg

Were there any unique challenges or circumstances that made your transformation particularly difficult?

Yes, as a hardgainer my gains came slow. It was frustrating in the beginning but then I started reading about nutrition and supplementation to acquire the gains! I started to respect my nutrition and dedicated myself to be the best! Why do something if you’re not gonna be the best? What’s the point?

''I consider myself a natural born leader so I strive to be the best!''

What motivates you to keep going and push harder?

My motivation comes from many different sources. From within to be the best! From my family and friends who believe in what I do. Old school bodybuilders from the golden era and my fans who stay motivated by following my fitness journey.

What is your next goal? Where do you see yourself this time next year?

I’ve achieved everything I want in the bodybuilding/fitness industry. I’ve won over 10 bodybuilding shows, been in over 50 publications, trained countless of celebrities and I’m the PT Director of Reebok Sports Club. The best gym in Europe!

''My next goal is to motivate people on a mainstream commercial level. Most likely a TV show or acting in the near future.''

What is your current training philosophy?

My training is based around compound movements as my body responds best to these. I also add in super sets and drop sets to raise the heart rate and build endurance. Finally I always throw in a finisher to exhaust the muscle groups I’m training.

Full Routine:

Monday: Legs

• Barbell Squats 5 sets of 12-15 reps
• Leg Press 5 sets of 12-15 reps
• Calf Raises 5 sets of 12-15 reps
• Leg Extensions 5 sets of 12-15 reps
• Lying Leg Curls 5 sets of 12-15 reps
• Stiff Leg Deadlifts 5 sets of 12-15 reps
• Seated Calf Raises 5 sets of 12-15 reps
• Finisher = Barbell Lunges 100 Reps

Tuesday: Back

• Barbell Deadlifts 5 sets of 12-15 reps
• Weighted Pull-ups 5 sets of 12-15 reps
• One Arm DB Row 5 sets of 12-15 reps
• Cable Rows 5 sets of 12-15 reps
• Lat Pulldowns 5 sets of 12-15 reps
• Back Hyper Extension 5 sets of 12-15 reps
• Finisher = DB Pullover 100 Reps

Wednesday: Chest

• Incline Barbell Bench Press 5 sets of 12-15 reps
• Bench Press 5 sets of 12-15 reps
• DB Fly’s 5 sets of 12-15 reps
• DB Decline Press 5 sets of 12-15 reps
• DB Close Press 5 sets of 12-15 reps
• Finisher = Cable Crossover 100 Reps

Thursday: Shoulders

• Military Shoulder Press 5 sets of 12-15 reps
• DB Lateral Raise 5 sets of 12-15 reps
• Arnold DB Press 5 sets of 12-15 reps
• DB Front Raise 5 sets of 12-15 reps
• DB Posterior Raise 5 sets of 12-15 reps
• DB Shrugs 5 sets of 12-15 reps
• Finisher = Upright Rows 100 Reps

Friday: Arms

• Barbell Curls 5 sets of 12-15 reps
• Reverse Barbell Curls 5 sets of 12-15 reps
• Close Grip Barbell Press 5 sets of 12-15 reps
• DB Hammer Curls 5 sets of 12-15 reps
• Cable Tricep Extensions 5 sets of 12-15 reps
• Preacher Ez Bar Curl 5 sets of 12-15 reps
• Body Weight Dips 5 sets
• Finisher = Lying Supinated DB Curls

Saturday: Wild Card Day!

• Pick a lagging body part and smash it again!

Sunday: Off Day

• I usually go to church with my protein shake in my hand

Favorite form of cardio?

I respond well to HIIT Cardio. I do 15 mins of it after my workouts. I did a DNAFit test recently and it showed that my body responded well from short bursts of explosive training.

List your cardio routine:

''15 mins HIIT Cardio session on the Treadmill or Stair Master. 1 min run & 1 min walk split. To increase intensity I reduce my rest time to 45 sec or 30 sec based on how I’m feeling.''

What is your approach to nutrition?

Nutrition is key! You cannot have a shredded aesthetic physique at this level without proper nutrition. For me “nature is nutrition” so I try to eat a lot of organic foods. I’m big on micro-nutrients, natural herbs and supplements. I stay lean year round. It’s better for me as I have appearances, photo shoots and tours every other month. I usually have a weight buffer zone that I stay within so I can diet down in a week or two if needed for an appearance.

Daily Diet:

• Meal 1: 40g Whey Isolate Protein and a cup of Green Tea
• Meal 2: 6 boiled Egg Whites, ½ a cup of Oatmeal, 1/2 a Grapefruit and 1 serving of BCAA’s
• Meal 3: 40g Whey Isolate Protein
• Meal 4: 6 oz. Chicken Breast and 1/2 a cup of Brown Rice
• Meal 5: 6 oz. Tuna, 2 cups of Spinach, 1 small Banana & Flaxseed Oil
• Meal 6: Post workout shake: 50g Whey Isolate, A serving of Vitargo, a serving of L-Glutamine, BCAA’s, Multi Vitamin & Vitamin C
• Meal 7: 6 oz. Tilapia, 2 Sweet Potatoes & 1 cup of spinach
• Meal 8: 2 scoops of Casein Protein, 1 serving of Fish Oil & a serving of Glutamine

What has been your biggest accomplishment in the fitness field?

I have so many to choose from but If can be sincerely honest, I’d have to say my fans & clients. The most satisfying feeling is to know that you can impact or change someone’s life by inspiring them to live a healthy lifestyle.

''o see the happiness in my clients face when they see progress with my diet and training plans is priceless.''

What are your best 3 tips for someone looking to reach their goal physique?

1. Visualization – Visualize the physique you want and set goals. Setting goals is the 1st step towards success!
2. Stay driven – Give 110% every time you walk into the gym. Consistency is vital so never give up!
3. Nutrition – Don’t disrespect your workout by eating junk! Stay true to your nutrition and maintain a balanced diet!

Favorite quote?

“There are some people who live in a dream world, and there are some who face reality; and then there are those who turn one into the other.” — Douglas Everett

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B-Vitamins For Bodybuilding Success & Good Health!

Of all the vitamins required for optimal health and muscle gain, the B-complex could be the most important as their effects are multifarious and specifically beneficial to bodybuilders. Learn why.

Of all the vitamins required for optimal health and muscle gain, the B-complex (several vitamins that are grouped together because of the loose similarities in their properties, their distribution in natural sources, and their physiological functions) could be the most important as their effects are multifarious and specifically beneficial to bodybuilders.

The B-complex contains eight B-vitamins (in addition to four "unofficial B-vitamins"), all of which are water soluble, and which serve specific functions. Their solubility status, like vitamin C, means they are assimilated in water in the body, and excreted in the urine. Given their solubility, the B-vitamins do however need to be consumed on a constant basis to ensure they are continually present in the body to realize maximum benefit. However, B-vitamins (in supplement form) should never be over-consumed.

For example, if as little as 100mgs of niacin supplement Niacinamide is taken, heart-burn nausea and head-aches could result. Furthermore, some forms of choline can interfere with the healthy functioning of bacteria in the gut, thus disrupting production of other vitamins. Moreover, excess B-6 can cause irreversible nerve damage and excess folic acid can mask a B-12 deficiency.

Why Do You Need B-Vitamins?

All of the B-vitamins play a role in facilitating the metabolic processes of all forms of animal life, and most have been termed coenzymes (small molecules (not proteins but sometimes vitamins) essential for the activity of some enzymes). Although B-vitamins act individually, in specific ways, the interaction of all B-vitamins ensure that one is kept healthy to grow and reproduce properly.

So although the B-vitamins are a complex, it is important to know them individually to identify any specific health needs. Additional functions of B-vitamins include the conversion of food to fuel for energy production purposes and the maintenance of healthy nervous system function. Certain B-vitamins also help to keep the cardiovascular system healthy.

Research into B-vitamins has shown that:

1. Folic acid (B-9) reduces the risk of heart disease by lowering homocystein levels (Russell, 1996). Homocysteine is a sulphur-containing amino acid that is closely related to the essential amino acid methionine and to cysteine. Many studies have also found an association between elevated homocysteine levels and impaired cognitive performance and dementia.
   Click here for Folic Acid products.
2. Choline (may help with the treatment of bipolar disorder. Researchers at the Harvard Medical School found that, in combination with lithium, choline helps treat the devastating mental illness bipolar disorder (also known as manic-depression) (Stoll, 1996).
   Click here for Choline products.
3. Vitamin B-6 (Pyroxidine) can alleviate morning sickness in pregnant women (Vutyavanich,1995).
4. Supplementation with B-vitamin riboflavin has been shown to repair DNA damage thus serving to enhance cognition in older populations (Chen, 1996).
   Click here for Vitamin B products.
5. Vitamin B-12 has also been shown to enhance cognition (particularly in older populations). In fact, as many as 42% of elderly people have a deficiency in B-12, which is often mistaken as a natural sign of aging.
   Click here for Vitamin B products.

As shown, the main benefits of vitamin-B intake include cardiovascular and nervous system health, energy production and mental well-being. However, to fully appreciate the many functions the entire B-complex helps to govern, a review of all 12 B-vitamins is in order.

1. Thiamin (B-1): Thiamin helps with the conversion of nutrients to energy and, in particular, enhances mental function and mood. Grains, wheat-germ, nuts and seeds are high in thiamine.
   Click here for Vitamin B products.
2. Riboflavin (B-2): Riboflavin is another key B-vitamin responsible for helping with nutrient conversion to energy. It also plays a major role in red blood cell manufacturing. Higher energy, as a result of B-2 intake, leads to improved immune system integrity, respiratory and digestive system health. Milk and cheese are high riboflavin foods.
   Click here for Vitamin B products.
3. Niacin (B-3): Niacin contributes in over 50 metabolic processes and therefore is one of the most important of the B-vitamins. The main functions of niacin are hormone manufacturing, detoxification, cholesterol regulation and energy production. Niacin can be obtained in two ways: directly from foods or through protein break-down. Tryptophan is one key amino acid responsible for niacin production. If one eats enough protein they will get enough tryptophan and will produce half of the niacin they need. The rest will be obtained directly through niacin-rich food intake. Niacin-rich foods include, beef liver, chicken tuna and milk.
   Click here for Niacin products.
4. Pantothenic acid (B-5): One of the less auspicious B-vitamins, pantothenic acid plays a supporting role in energy and hormone production, and red-blood-cell manufacturing. It can be obtained easily through the a well-balanced diet.
   Click here for Pantothenic Acid products.
5. Pyroxidine (B-6): A very important amino acid in terms of protein building and therefore particularly important for bodybuilders. Pyroxidine works to transform amino acids into more than 5,000 proteins, and, in addition helps to make 60 different enzymes which assist our bodies biologic functions. Additional functions of pyroxidine include the assisting of a strong immune system and a healthy heart, and the management of depression. A pyridoxine deficiency can cause certain skin disorders, neuropathy (abnormal nervous system function), confusion, poor coordination and insomnia. Pyroxidine is abundant in many of the foods we eat. Major sources include liver, brown rice, fish and whole-grain cereals.
   Click here for Vitamin B products.
6. Biotin (B-7): Biotin also helps with nutrient conversion to energy and protein conversion. A biotin deficiency might be found in one who eats a large quantity of raw egg whites. The whites contain a substance called avidin which has a biotin binding function. A lack of biotin may also cause hair loss. The addition of biotin may enhance hair growth if the hair loss is a result of a biotin deficiency, not a genetic trait. Biotin is found in significant quantities in beef liver, egg yolks, nuts, and whole grains.
   Click here for Vitamin B products.
7. Folic acid (B-9): Folic acid is important for reproductive health (it can prevent birth defects) in addition to energy production and appetite, mood and sleep. It also assists cell replacement and cardiovascular health. Major sources of folic acid are beef and chicken liver, lentils, kidney beans and chick-peas.
   Click here for Folic Acid products.
8. Cobalamin (B-12): As with the other B-vitamins cobalamin helps to ensure nutrient conversion to energy. Cobalamin also assists with energy production in the sense that it helps to keep red-blood-cells healthy, thus enhancing their ability to carry oxygen and nutrients around the body. All of the cells of the immune system require cobalamin to function optimally. A deficiency of cobalamin will cause pernicious amenia, which results in weakness, numbness of the extremities, and fever. Unless cobalamin combines with what is termed intrinsic factor (a mucoprotein contained in the stomach) it cannot be absorbed or used properly. This problem is sometimes observed in strict vegetarians. Major sources include liver, beef, egg yolk, poultry and milk.
   Click here for Vitamin B products.

The Unofficial B-Vitamins

Choline, inositol, lipoic acid and PABA (para-aminobenzoic acid) (all originally classified as members of the B-vitamin family but now considered to be closely linked) are classified as vitamin-like substances, sugar-alcohols, folic acid components and enzyme facilitators respectively.

Choline

Choline is essential in transporting and metabolising fats. There is also a suggestion that it can act to reduce cholesterol levels in the blood. It may also be able to pass through the blood/brain barrier, and possibly help to improve the memory - but this has not been conclusively proven. It does however seem to be efficacious in treating bipolar disorder. Choline can be obtained from wheat bran, offal, brewers yeast and egg-yolk.

Click here for Choline products.

Inositol

Because its chemical composition is alcohol, inositol is regarded as a sugar-alcohol. Inositol seems to be involved in the construction of cell membranes, prevention of fat accumulation in the liver and glucose metabolism. Inositol can be obtained from liver (chicken and beef), brewers yeast, milk, sweet-corn, whole-grains, lecithin, raisins and peanuts.

Click here for Inositol products.

Lipoic acid

Lipoic acid helps with energy production. Dietary intake is unnecessary as lipoic acid is manufactured in the body in a sufficient quantity.

Click here for ALA products.

PABA

PABA is a component of folic acid and is important for a wide range of biological functions. It can be obtained from eggs, cereals, meat and milk.

Click here for PABA products.

Who Are Likely To Be Deficient In B-Vitamins

1. Those who smoke.
   
2. The elderly.
3. Those who drink alcohol or abuse other drugs.
4. Vegetarians.
5. Those with chronic digestive problems.
6. Those with increased nutritional requirements or who have a nutritionally inadequate diet.

Should One Supplement With B-Vitamins?

Yes, if one is:

1. Eliminating whole food groups.
2. Taking birth control pills, in which case extra folic acid and B-6 should be taken.
3. A vegan.
4. Experiencing heart problems (B-12 and folic acid).
5. Is pregnant (supplement with folic acid to prevent neural tube defects).

Conclusion

Because they act in concert to ensure that many of our biological processes are functioning optimally, the B-vitamins are an important dietary component. B-vitamins assist the functioning of the nervous and cardiovascular systems, energy production and mental well-being and can be obtained from a variety of nutritional sources.

To power through intense work-outs, it is undoubtedly important to have sufficient energy at ones disposal. B-vitamins, supplied either through diet or supplementation, will help to ensure that energy levels are at their highest.

References

• Russell, R.M., et al.(1996). Journal of the American Medical Association. ;275(23):1828-1829
• Stoll, A.L., et al.(1996). Biological Psychiatry. 40:382-388.
• Vutyavanich, T. (1995). American Journal of Obstetrics and Gynecology.173:881-884.
• Chen, M.(1996). Journal of the American College of Nutrition.15(3):231-236.
• Dolby, V.(1997). Faith Sloans bodybuilding resource. [Online]

Kai Greene

KAI'S BIOGRAPHY:

Nickname	Mr. Getting It Done The Predator
Born	July 12, 1975 (age 42) Brooklyn, New York, U.S.
Height	1.73 m (5 ft 8 in)
Weight	250–285 lb (113–129 kg) (on-season) 290–310lb (off-season)
Professional career

I was born July 12th in Brooklyn, NY. At the age of six, I became a ward of the state of New York due to a problematic home environment. For the next ten years, I would be in transitional placement moving from several foster homes to institutional placements. It was within this environment I found weight training as my refuge.

Deep inside of my soul, there resided many talents that few people were aware of most importantly my burning desire to be a visual artist. My two worlds would eventually meet and interconnect as my own body became my subject of study. I became my own living model. I utilized my own physique to gain a greater understanding of space and movement, creating works of art that became increasingly detailed and complex over time.

My exponential growth and development drew the attention of my 7th grade English teacher. Since my school conduct was far below the expectations tolerated by the facility that housed me, I was introduced to the idea of teen competition. Because of my enthusiasm and desire to measure my physique against competitors my own age, bodybuilding became the behavior modification tool that would prevent me from becoming a so-called “statistic”.

The beginning of my bodybuilding career helped me to build my confidence and the belief in my own ability as a bona-fide competitor. I spent the better part of my middle school traveling to different shows and taking teen titles. After taking second for the first time in my young competition career, I decided to take a hiatus to pack on some real muscle and re-emerge as a force like no one had ever seen.

It was at this time that I was introduced to what would become my home and institute for competitive education, 5th Avenue Gym. It was in this small basement gym in Brooklyn, NY that I met some of the most impressive natural athletes the world had to offer. It was here that I would soak up the knowledge that would provide me the ammunition necessary to destroy the biggest bodybuilding monsters.

Before my 19th birthday I turned pro with a natural organization, and held the distinction of being the youngest natural professional bodybuilder in the world. My pro status allowed me to take my competitive aspiration to a larger stage.

I won every professional title that organization had to offer. In the summer of 1997, I set my sights on gaining professional recognition with the IFBB. It was brought to my attention that in order to gain pro status I would have to first qualify through their amateur organization called NPC.

My competitive career with the NPC was filled with mixed success. As a natural athlete, my goal was to win the Team Universe and acquire pro status with the IFBB through the Amateur World Championship. In 1999, after two unsuccessful attempts, I won the heavyweight division and overall title at the Team Universe and was invited to compete at the World in Bratislava, Slovakia.

Recognizing that I had placed fourth out of dozens of the world’s best competitors, I was still disappointed. I took a four year hiatus to re-group and continue the never ending work on developing my physique. I was determined to take my rightful place in the pro ranks.

The nay-sayers said that it couldn’t be done, and I began to believe them. I went to school and focused on developing my talent as an artist while continuing to use my own physique as my artistic learning tool. I continued to do what had always brought me great comfort and feelings of stability and consistency; I trained and trained hard, but not for the purpose of anything but my own peace of mind.

In 2004, it was brought to my attention that the NPC Team Universe had become a Pro-Qualifier for the IFBB. Though I had been away from the competitive scene for five years, I committed to myself that I would return to reclaim my title as Team Universe overall champion and ascend to the IFBB pro ranks. As a result of my dedication and desire to overcome the ever-surmounting odds against me, I arrived from my home in Jacksonville, Florida to NYC’s Tribeca Performing Arts Center to do damage. On August 8th 2004, the judges recognized the physique that I labored for so many years and awarded me the heavyweight and overall championship by unanimous decision. My day had finally come. After 16 years, I finally made the transition to the IFBB Professional ranks.

Technique

Greene has often discussed the "mind-muscle connection". In an article published by Flex as part of his Top Ten Big Back Principles, he explained, "The mind-muscle connection is the number one factor in training. You develop it over time by posing your muscle, and also by paying close attention to how your muscles feel when you work them. Eventually, you get to where your mind can read the feedback your muscles are providing, and your muscles can react to the stimulus your mind is providing. Practice posing between sets or anytime. And feel your muscles working throughout your sets. Eventually, your mind and muscles will speak the same language and communicate back and forth

CONTEST PLACINGS

I.F.B.B. Pro Shows

• 1994 NGA American Nationals
• 1996 WNBF Pro Natural Worlds – 1st
• 1997 NPC Team Universe Championships – 2nd
• 1998 NPC Team Universe Championships – 3rd
• 1999 World Amateur Championships – 6th
• 1999 NPC Team Universe Championships – 1st
• 2005 New York Pro – 14th
• 2006 superman Pro – T20th
• 2006 Shawn Ray Colorado Pro/Am Classic – 14th
• 2007 New York Pro – 6th
• 2007 Keystone Pro Classic – 3rd
• 2007 Shawn Ray Colorado Pro/Am Classic – 1st
• 2008 New York Pro – 1st
• 2008 Arnold Classic – 3rd
• 2009 Australian Pro Grand Prix – 1st
• 2009 Arnold Classic – 1st
• 2009 Mr. Olympia – 4th
• 2010 Arnold Classic – 1st
• 2010 Australian Pro Grand Prix – 1st
• 2010 Mr. Olympia – 7th
• 2011 New York Pro – 1st
• 2011 Mr. Olympia – 3rd
• 2011 Sheru Classic – 3rd
• 2012 Mr. Olympia – 2nd
• 2012 Sheru Classic – 2nd
• 2013 Mr. Olympia – 2nd
• 2013 Arnold Classic Europe – 2nd
• 2013 EVL's Prague Pro – 1st
• 2014 Mr. Olympia – 2nd
• 2016 Arnold Classic – 1st
• 2016 Arnold Classic Australia – 1st
• 2016 Arnold El Clásico Brazil – 1st

instagram Kai Greene

SADIK HADZOVIC

As a child growing up in a war-torn country, Sadik Hadzovic idolized his comic book heroes and hoped one day to create his own dream physique. By the time Sadik turned 28, he successfully won numerous high-profile competitions and secured his place at the top of the industry.

However, it hasn’t always been easy for Sadik and his family as they fled their home country as refugees, he still managed to shock the world with his awesome physique and impressive competitive history.

This is his story:

“My biggest accomplishments are winning 3 IFBB Pro League titles and qualifying for the Mr. Olympia 2 consecutive years in a row”


Athlete Statistics

Full Name: Sadik Hadzovic
                Weight                                      Height                    Arms      Chest
185 - 195lbs (83.9 - 88.5kg)                  5'11" (180cm)              18"        46"
                Waist                                    Year of Birth                Nationality
                    30"                                           1987                          Bosnian
Profession
Bodybuilder, Fitness Model

Accomplishments

2011 NPC Eastern USA Championships – 3rd
2012 NPC Metropolitan Championships – 1st
2012 NPC Metropolitan Championships – 1st
2012 NPC Junior USA Championships Men’s Physique Division – 2nd Class B
2012 NPC Junior National Championships – 1st
2012 IFBB Greater Gulf States Pro – 2nd
2012 IFBB Orange County Muscle Classic – 2nd
2012 IFBB Valenti Gold Cup Pro – 1st
2013 IFBB New York Pro – 1st
2013 IFBB Olympia Weekend – 4th
2014 IFBB PBW Tampa Pro – 1st
2014 IFBB Olympia Weekend – 2nd
2015 IFBB Arnold Sports Festival – 1st
2015 IFBB Olympia weekend – 2nd

“I always have been fascinated by the physiques in comic books and action figures that I played with as a child. Since a young age, I knew how I wanted to look like, and I wanted to resemble those action figures, comic book characters, and superheroes.”

Biography

Early Years
Born in Bosnia & Herzegovina, Sadik Hadzovic experienced a tough childhood. His family moved to America as refugees, in an attempt to find a better life. Young Sadik was forced into the unknown.

In the big apple, New York, he was brought up with a strict no-nonsense mentality. His parents were very hard working, and they instilled the same work ethic in Sadik as a child.

It was this drive and determination to succeed, that led him onto the path of fitness.

Start of the Fitness Journey
From an early age, Sadik found comfort in weight training, using the gym as an outlet for any frustrations or bumps in the road he experienced. He began to notice his confidence would boost whenever he exercised. However, being an underweight kid, he thought it was impossible to pack on muscle.

Growing up, most of his idols were superheroes, and he secretly desired to look like them. It was at the age of 15, in 2002, Sadik started to become unhappy with the way he looked, his skinny frame and lack of muscles began to reduce his confidence.

His years spent reading, and trying to emulate his comic book heroes left him feeling unhappy. He knew he had to make a change to once and for all, become his own superhero.
He stepped up his training, doing hundreds of bicep curls and push-ups. He began working relentlessly to build a superhero body.

“I always envisioned myself with a well built, superhero like body and after looking in the mirror one day, I said NOW IS THE TIME”

Early Mistakes
For the next few years, Sadik continued to work hard in the gym, slowly progressing towards his goal. But he noticed that his efforts in the gym weren’t paying off.

Determined to look like his heroes, he took a step back and analyzed where he was going wrong. Through a lack of patience, he found that he wasn’t paying attention to his diet –  force feeding himself 2,000 calorie meals a day wasn’t doing the job. Sadik knew he had to educate himself on nutrition and step up his game if he wanted to attain his dream physique.

Progress and First Competition
After eating more frequently with smaller meals, and tracking his macros, he began to see some serious results. Finally, he was on the way to realizing his ambition. For the next decade, he continued to train rigorously to pack on the extra muscle.

By the age of 24, after years of hard graft, he developed a formidable physique and a passion for fitness. He was proud of how far he’d come, and was keen to see where his journey would take him. He set his sights on becoming a professional bodybuilder.

Moving away from his initial goal of looking like his comic-book heroes, he set his sights on becoming a professional bodybuilder. It wasn’t long until he stepped on stage as a competitor.

In 2011, he entered his first competition, the NPC Eastern USA Championship. Although he didn’t win, he stood on the podium and finished a respectable 3rd place. He came out with valuable experience and met many like-minded athletes. This inspired him to train even harder and come back stronger and bigger than before.

Sadik was more motivated than ever to succeed in the industry.



Success and Pro Card

After having a taste of competing, Sadik was hungry for more. Through intense training, he continued to sculpt an impressive body, never taking any days off from the gym. He gained the nickname “The Physique”, after being appreciated for sculpting a muscular body with such a tight waist. He was on the way to constructing a frame that the golden age of bodybuilding would be proud of.

A year later, he entered the 2012 NPC Metropolitan Championships. He took home his first trophy after placing 1st. But he was only getting started.

That same year, he entered three more shows and walked away with two more victories. He quickly became one of the most promising young up-comers in the industry. After placing second in the 2012 NPC Junior USA Championships Men’s Physique Division, he was able to enter the Junior National Championships.

Although he was up against tough competition, with the likes of Anton Antipov fighting for the gold, Sadik’s winning streak continued. He became the 2012 NPC Junior National Champion. It was at this point that Sadik finally realized he’d made his goal and made his lifelong dream into a reality.

At the age of 25, Sadik had won his Pro Card, fulfilling his ambition of becoming a professional bodybuilder.

An IFBB Athlete

Sadik wasted no time in entering more competitions, he wanted to keep his momentum going strong. He aimed to carry his success into the pro divisions – and that’s exactly what he did.

He placed 2nd in his first professional competition, the 2012 IFBB Greater Gulf States Pro. This was an incredible achievement for “The Physique”, he gained more recognition with every show that he entered.

Sadik’s work ethic cemented his rightful place amongst the bodybuilding and competitive world, and between 2012-2015, he entered 8 more competitions. By the age of 28, he had stood on the podium a further 7 times.
Among these competitions was a victory in the 2015 Arnold Sports Festival and a few 2nd places in the Mr. Olympia competition. This was the culmination of hard work and patience. After spending his childhood aspiring to be like his heroes, he had begun to inspire others to reach their own dreams.

Since 2015, Sadik’s gained a reputation for his kindness, using any spare time to give advice to young athletes online and sharing his passion for fitness


“My greatest weakness is not being able to take a day off. I love the gym to much. I am in the gym a minimum of 365 days a year. Not even injuries can keep me from exercising and weight training”

Training

Sadik has always trained with heavy weights and a higher rep range. He believes that this kind of training has been the key to him packing on muscle while staying lean.

Being an ectomorph, he noticed that steady state cardio gave him a flat look. Instead, he trains with HIIT for cardio – 1-minute sprints followed by 1-minute intervals, for 30 minutes per session.

Unlike other bodybuilders, Sadik doesn’t take any days off from the gym. He trains hard all-year-round, always working towards being the best.

“What is off season? I take pride in being top condition 365 days a year. Being both a fitness model and mens physique competitor its important for me to always be ready and in shape”



Workout Plan:

Monday: Back
Deadlifts 5×11-13
Lat Pull Downs 4×11-13
Bent Over Barbell Rows 4×11-13
Underhand Pull Ups 3×11-13
Seated Cable Rows 4×11-13
Overhand Pull Ups 1 set to failure

Tuesday: Chest
Incline Dumbbell Fly’s 4×11-13
Incline Barbell Bench Press 5×11-13
Machine Fly’s 4×11-13
Bench Press 5×11-13
Cable Fly’s 3×11-13
Decline Machine Press 4×11-13
Push Ups 1 set to failure

Wednesday: Cardio
Interval Sprints (1 minute rest, 1 minute sprint for 5 sets)

Thursday: Legs
Leg Press 5×11-13
Leg Extensions 5×11-13
Lying Leg Curl 5×11-13
Donkey Calf Raises 6×11-13
Squats 4×11-13
Walking Lunges to failure

Friday: Arms
Seated Preacher Curls 4×11-13
French Curls (on decline) 5×11-13
Standing Hammer Curls 4×11-13
Tricep Pushdowns 5×11-13
Heavy Barbell Curl 3×11-13
Seated Overhead Tricep Extensions 3×11-13

Saturday: Abs
Cable Crunches 4×11-13
Arm & Leg Raises With Exercise Ball 4×11-13
Alternating Leg Ups 4×11-13
Running Plank 4×11-13
Torso Twist with Medicine Ball 4×11-13
Alternating Toe Touches 4×11-13
Hanging Leg Raises 1 set to failure

Sunday: Shoulders
Dumbbell Shoulder Press 5×11-13
Seated Dumbbell Side Raises 5×11-13
Seated Dumbbell Front Raises 3×11-13
Barbell Shrugs 4×11-13
Barbell Standing Military Press 4×11-13
Standing Dumbbell Arnold Presses 3×11-13


“I didn’t start seeing mass gains till I realized the importance of eating clean and frequently”

Nutrition

Interestingly, Sadik usually stays away from dairy products as he follows the paleo diet all-year-round. He eats around 2,500-2,750 calories per day to maintain his physique, at a ratio of 2:1 protein to carbs. He keeps his proteins and fats up, as he believes this is the best for his body.

Unlike other bodybuilders, Sadik’s more loose with his diet and allows himself two cheat meals, instead of the typical one meal. His favorite foods to eat are pizza and sushi.

Sadik has a fairly limited list of foods he can eat on the paleo diet: Egg whites, bison steaks, tilapia fish, tuna fish, salmon, lean turkey breast, nuts, and all types of vegetables.

Diet Plan:

Meal 1: 1/2 lb. of Lean Chicken or Turkey or 8-10 Egg Whites, with 1/2 a cup of Oats
Meal 2: 1/2 lb. of Red Meat & 1 cup of White Rice
Meal 3: 1/2 lb. of Fish & a large Potato
Meal 4: Protein Shake
Meal 5: 1/2 lb. of Fish, with Asparagus or Broccoli
Meal 6: 1/2 Lean Protein Chicken or Turkey or 8-10 Egg Whites, with some Egg Yolks or Almonds

Supplements Stack:
Whey Protein
Yohimbine
L-Carnitine
Glutamine
Creatine
Fish Oils
Multivitamins


Idols and Influences

Sadik has had many influences during his career, with many other athletes pushing him on to be the best.

“I am fortunate enough to train at a gym where many of the top bodybuilders train and I pull alot of inspiration from watching these athletes train”

However, he considers the Austrian Oak, Arnold Schwarzenegger, as his main influence. He looks up to him for taking bodybuilding into the mainstream.

Sadik also admires Dorian Yates for his high-intensity workouts and Sergio Olivia for achieving one of the greatest V-tapers in history.

INSTAGRAM SADIK HADZOVIC:

http://zipteria.com/18944095/instagram-sadikhadzovic