- Name: Justin Rivelli
- E-mail: email@example.com
- Age: 22
- Where: Pittsfield, MA
- Height: 5'10"
- Weight: 167 Lbs
- Years Bodybuilding :5
- Favorite Bodypart: Everything!
- Favorite Exercise: Heavy Compound Lifts
- Favorite Supplements: ON Whey Protein
How Did You Get Started?
I started off as a skinnier kid who wanted to gain as much muscle as possible. I didn't know much about diet and what it could do for me. Literally, bodybuilding changed my lifestyle for the better in every aspect.
I have always been involved with competitive sports. Anything related to sports I would perform on a daily basis since I was a young child. Exercise was a must for me every day, and it still is. Without it I feel lost and like my life is incomplete. It's a lifestyle. When I first learned about proper nutrition I also fell in love with the science of food and what certain nutrients can do for your body. The combination of these two aspects is enjoyable to learn about, preach, and live.
What Workout Plan Worked Best For You?
Always changing! Keep the intensity high and I go by instinct. I listen to my body and make sure to always take into account for a warm up/cool down/strength/cardio/flexibility. I hit every muscle group evenly to assure good posture and muscle balance. Also, I usually keep my gym time under an hour.
I like to use my own program designs; after all, nobody knows my body like me. But I will also perform the following: full body routines, push/pull/legs, push/pull routines, traditional bodybuilding splits, power/hypertrophy, circuit training, upper/lower, Olympic lifts, plyometrics at low and high volume.
I will vary my reps and sets. After 6 weeks of a split I either de-load or take a week off of any form of weight lifting.
Sample Current Routine:
3 day split due to a busy schedule.
Warm up lightly 5-10 min with pieces of cardio equipment and dynamic stretches according to the body parts I am training. Also I warm up for 2 sets before my working sets. My working sets are listed below. After my workout is complete I unload, cool down, and stretch the muscle groups I worked for 10 minutes.
|TERMS YOU'LL NEED TO KNOW|
Day 1 - Chest/Back:
- Flat Bench Press: 4 sets of 5 reps
- Incline Dumbbell Press: 4 sets of 6-8 reps
- Bent Over Barbell Rows: 4 sets of 6 reps
- Wide Grip Pull Ups: 4 sets of 8-12 reps
Day 2 - Shoulders/Arms:
- Standing Barbell Military Press: 4 sets of 5 reps
- Cable Curls: 2 sets of 8 reps
Skull Crushers: 4 sets of 6 reps
Lateral Raises: 4 sets of 8 reps
Triceps Pushdowns: 3 sets of 8 reps
Standing Dumbbell Curls: 3 sets of 6-8 reps
Day 3 - Legs:
- Back Squats: 4 sets of 6-8 reps
- Barbell Lunges: 3 sets of 8 reps
- Calve Raises: 5 sets of 10-12 reps
Leg Extensions: 3 sets of 6-10 reps
Leg Curls: 3 sets of 6-10 reps
Day 4-7: Rest
Because I currently have a labor type job along with being a personal trainer/group exercise instructor, I do not set aside time for cardio during my workouts. Drumming, working, teaching boot camp classes or messing around with any sports I'm involved in could be considered my cardio. I am a very active person and am always moving around during the day.
What Nutrition Plan Has Worked Best For You?
First, let me say I have to eat more and workout for less time than most people/bodybuilders I come across due to my fast metabolism and current schedule. I eat about every 2 to 3 hours. Here is my sample diet and some food sources.
- 1 1/2 Cups Of Plain Dry Oats
- 1 Apple
- 2 Whole Eggs
- 4 Egg Whites
- Handful Of Walnuts Or Almonds
- 1 Fish Oil Capsule
- 1 Serving Multivitamin
- 4 Pieces Of Whole Wheat Bread
- 1 Can Of Tuna With Mustard
- 1 Banana
- 1 Salad With Spinach, Cucumbers, And Balsamic Dressing
Meal 4: Post Workout
- 1 Cup Of Cottage Cheese
- 2 Tbsp Of Natural Peanut Butter
- 1/2 Cup Plain Oatmeal
- 1 Piece Of Whole Wheat Toast
What Supplements Have Given You The Greatest Gains?
I don't use many supplements but I do always have 100% Whey Protein Powder available for either post workout or for a quick meal if I'm in a rush. It tastes good and you can mix it to make many different tasting meals and drinks out of it. I usually buy Optimum Nutrition (taste preference) but it doesn't really matter to me what brand I buy right now.
Why do you love Bodybuilding?
It is a challenge! You can transform your body into anything you want as long as you're disciplined, dedicated and have the right information. Not many people do it the right way! This is sad because it forces you to eat and live healthier. If more people got involved they would fall in love with it. It is very addicting. Diet and exercise are the keys for living the longest, healthiest, happiest life possible.
What Motivates You To Follow A Healthy Lifestyle?
I was always athletic playing sports all year round ever since I was a kid. So without weightlifting or sports I would feel lost. I will never stop being active. When I first started bodybuilding I ate my carbs, protein, fats, fruits and veggies, but I also ate everything I wanted to on top of it. Even though I saw great strength and muscle gains I felt very sluggish all the time.
When I went on my first clean cutting phase, I put nothing bad in my body for a couple months. My energy was up, I was lean, and felt awesome. After doing that I can't seem to get myself to eat dirty anymore. Plus I think I should stay this way and be a role model to the people I train or work with. They want to look up to someone and you have to know if you train people, you are that person to show them the right ways to live this lifestyle.
What Made You Want To Achieve Your Goals?
Myself and everyone else in the world. Nobody can decide what I will do but me. I look around and see all these people sitting at home not even moving all day and think to myself, how can they do that? I feel so lazy and like I am harming my body without exercise. Also I see people everywhere - whether it be on TV, at the gym, or one of my friends - looking awesome and in great shape. They exercise and eat healthy, look and feel great and look happier than people who don't move. I feel awesome doing what I'm doing, and like I said before, I won't stop living like this.
What Are Your Future Bodybuilding Plans?
I will continue to eat and lift properly for as long as I live. Living healthy and having the best body I can will always be a top priority of mine. I also plan to compete for the first time in the near future!
What One Tip Would You Give Other Bodybuilders?
One tip I would give to other bodybuilders: do not fear to experiment with your own ideas and learn all the knowledge you can about nutrition and exercise! Everyone's body is different so what works for them might not work for you. I'm sure everyone sees this all the time. Some genetic freak will train seven days a week and then there will be a normal person killing himself with no results trying to keep up.
Learn what good foods will do for your body and try out new routines. Stay consistent and try to be as healthy as possible. How can eating healthy and exercising hurt you when done properly? One more thing - always do it because you want to and have fun with it. If you don't, you will lose motivation and get way off track. It's a lifestyle.
Who Are Your Favorite Bodybuilders?
Honestly, I don't really have any favorite bodybuilders. I appreciate anyone who has the discipline to lift and eat right day after day, year after year. It's not easy but once you get into it, it's a habit. My favorite bodybuilders are the ones who are dedicated to eat and exercise properly and who have the desire to learn more about their own body individually. The ones that don't follow what everybody else does and use what works individually.
What Features Do You Use On Bodybuilding.com?
Currently I use the Bodybuilding.com Store, Supersite, Forums, and just recently put up a BodySpace. I will research different workouts people are using, new recipes in the forums, and obviously buy something from the store when I want it. You can learn a lot from everything on this site as new articles, workouts and videos are always being posted. Lastly, I feel like Bodybuilding.com is always giving away free T-shirts. I see people wearing them everywhere, and the site is always saying something about it.