Did you know? Joey sometimes pushes his hummer around for strength training and cardio.
MTV's 'Real World: Hollywood' cast member Joey Kovar talks to us today about his time on the series and his weightlifting. Find out what has helped him build a great body, including how he trains and more!
Joey was a cast member on MTV's The Real World: Hollywood.
He will play a role in the upcoming movie 10,000 Doors.
Joey is in the process of making an entire series of workout videos.
Joey Kovar Interview
"Oooh yeahhhhh!", you all know who we're talking about here. J to the O to the E of MTV's The Real World: Hollywood talks to us today about his time on the series and his weightlifting; the latter and what he's known for - besides his special hairdo - is a great physique.
What's Joey up to these days? What tips does he, with over 5 years of experience in the supplement branch have? And what does he, as a personal trainer with a lot of experience, and being a weightlifter himself with more than 5 years of powerlifting and bodybuilding training experience, recommend to people that are just starting out?
Find out now in this interview with, by many considered to be the most popular Real World cast member of all time; Joey Kovar.
Click Image To Enlarge. Joey Kovar Is Considered By Many To Be The Most Popular Real World Cast Member Of All Time.
[ Q ] Hey Joey, first of all congratulations with your lead role in the motion pictures movie "10,000 Doors". Can you tell us a little bit about the movie and your role in it?
I can't disclose to much information at this time about the movie.
RELATED VIDEO: 10,000 DOORS TRAILER
10,000 Doors Trailer:
[ Q ] On to some fitness related stuff; when did you start lifting weights, and how exactly did you get started?
I first started messing around a little bit in high school, but nothing serious. Then when I was 18 years old I started lifting to get more of the "Model" look so I often read "Men's Health Magazine". Then I decided I wanted to be stronger and bigger so I started researching various bodybuilding magazines and Bodybuilding.com.
[ Q ] Have you competed in any bodybuilding competitions in the past?
No I have not and I really wish I would have. I am a perfectionist and just always thought I wasn't good enough, even though I had tons of people telling me I should do it.
Click Image To Enlarge. I Am A Perfectionist And Just Always Thought I Wasn't Good Enough To Compete.
[ Q ] How did you prepare for this; what is your pre-contest strategy? Do you carbload/watercut?
Although I did not compete, if I know I'm getting ready for television, photo shoot, etc., I will take a water pill. My favorite hands down is Taraxatone and I'll up my potassium to 1500 mg's a day the last 7 days before hand.
[ Q ] Are you considering doing any in the near future?
I may enter a competition in the future!
[ Q ] I read that you are running every morning for about 30 minutes, and do your training at the gym in the afternoon for another 1 1/2 to 2 hours. At what kind of pace do you run, and is this outside or on a treadmill? Do you monitor your heart rate?
I like doing the 2 day's split because it enables you to put more intensity into the particular workout. Since I am a certified personal trainer everything in my mind is going to be the simple science of calories in, calories out, so I do my cardio on a treadmill.
I like to know what my heart rate is and I also like to do in the area of what kind of calories I burned. I hate walking in or out of things blind.
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[ Q ] What's your take on other cardiovascular activities done in the gym; do you do any other than running?
I like to sometimes push my hummer around in a parking lot, it's great strength training as well as cardio. Also when I lift weights I always do supersets, which keeps your heart rate up as well.
[ Q ] How many days a week do you actually train? Could you give us an insight of your training split, and what your training routine actually looks like (exercises, sets, reps, etc.)?
On a good week I will hit the gym 6-7 times a week. I like to do chest and back on Mondays and Thursdays, arms on Tuesdays and Fridays, and legs on Wednesdays and Saturdays. I also will hit abs and calves every other workout before my cardio in the morning.
Click Image To Enlarge. On A Good Week I Will Hit The Gym 6-7 Times A Week.
[ Q ] You see a lot of clients every week, and many of them have desires to improve their midsection. In your opinion, what's the best ab workout; do you yourself have a specific ab routine?
First they need to rid the mid section of the fat that's covering up their abs through diet, exercise, better sleep, etc. basically a whole lifestyle change. As far as my favorite ab workout I love doing decline crunches with a 45 lb plate in my hands.
[ Q ] For the fans out there that are wondering, do you train your arms differently, or use any intensifying techniques (e.g. supersets, cluster sets, etc.)?
Pretty much everything I do is a superset, I like doing this because you get a better pump and get more done in less time.
For mass, drop sets are king in my opinion, that's how I put on the most mass when I was at my 245 lb peak weight. As far as the shape and definition, I honestly believe that comes with 2 things: time (years of just working out and maturing the muscle) and strict and proper form.
VIDEO GUIDE: DROP SETS
Drop Sets Video Guide:
Do a set then, without racking the bar, get two spotters to pull off a preset amount of weight. Continue with that weight. Keep stripping as desired. This will thoroughly burn out a muscle.
Click The Play Button To Start The Video. Or Download Here: WMV (.6 MB)
MPEG (4.9 MB)
Video iPod (.6 MB)
[ Q ] Do you follow a specific diet? What does in consist of?
Yeah my diet is pretty boring. For protein it's basically just eggs, tuna, chicken, protein shakes. Carbs is oatmeal, sweet potato and Fiber One cereal. Fats are pretty much just from fish oils and raw nuts.
But If I have nothing coming up and I'm training really hard I'll go out to dinner with friends and have a big juicy cheeseburger. No fries though, I never eat anything deep fried.
Donuts are the most garbage food you can eat. They are not nutritionally dense, are loaded with saturated fat, trans fat, sugar, and sodium - pretty much everything that is bad for you!
[ Q ] In your view, what is the perfect protein/carb/fat intake balance? 50-30-20? And is this balance different when you're dieting down?
That is pretty much how I eat, but when I'm dieting down I'll take out all the carbs after noon and just feed on fats and protein.
Click Image To Enlarge. I'll Take Out All The Carbs After Noon And Just Feed On Fats And Protein.
[ Q ] You mentioned that you have gained 20 lbs of muscle and that you are still bulking up even more for your role in "10,000 Doors". How are you managing to do that?
Just hitting the weight's heavier, taking in a lot more protein, supplementing and staying sober of course.
[ Q ] How were you able to follow a diet when you were filmed in the Real World? It must be hard with so many temptations like cheat foods and other stuff around.
Yeah well my roommates had the worst diets I have ever seen: fried chicken, chips, cookies; they ate like slobs. I can't believe some of them stayed skinny, it just goes to show you what good genetics can do for ya!
Toward the end of my run on the show I actually went "all organic" and I felt great! I was more cut and ripped than ever.
The Affect Of Genetics!
Genetics is a popular scapegoat. There's no one around to prove that this is the sole purpose of fitness limitations for some people!
I was just always awestruck by both of their bodies. I always looked at the television and said, "One day, I want to look like that"!
[ Q ] Are you still active in the wrestling world, or are planning to be more in the future?
Right now I'm just focusing on my movie role, after that who knows. Pro wrestling will always be a huge passion of mine, if I had the chance I would train for it and be more than honored to wrestle for any Federation!
Click Image To Enlarge. Pro Wrestling Will Always Be A Huge Passion Of Mine.
[ Q ] What supplements have you used or do you still use today (including pre and post workout)?
Man, I worked for General Nutrition Center for 6 years so I took everything there was on the shelf. You name it, I have taken it!
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[ Q ] Which supplements would you recommend to people starting off lifting weights (if recommending them at all)?
I believe you should always get the most out of your body's natural hormones before you start taking products, that was my mistake. But everyone should always start off with a good multivitamin and a good whey protein powder.
You need that whey protein after your workouts because of the 20-40 minute anabolic window you have. If you would, let's say... eat a chicken breast - by the time the chicken breast was broken down, liquified, you would lose out on most of your anabolic window.
[ Q ] Do you keep track of your lifting stats and/or the foods you are eating everyday?
I try to for the most part, but traveling so much these days it's a real pain. I try my best though. It's always good to track everything so you never sit there guessing or second guessing.
No not at the moment, and to be honest, I don't really prefer to have one. I have never really found anyone in my life that has the intensity I do with lifting so with that being said, it slows down my workouts and changing the weights can be very annoying.
On the other hand I like showing a newcomer stuff. They get excited and motivated and that makes me happy to see someone get pumped up about the wonderful world of fitness!
Click Image To Enlarge. I Have Never Really Found Anyone In My Life That Has The Intensity I Do With Lifting.
[ Q ] What other sports have you played in high school and which are you interested in?
I was a wrestler in high school. I couldn't play football because I needed to have a job to support some of the things I needed. So wrestling was the only sport that would let me do both. I like pretty much everything, but to be honest I like bowling and badminton the best!
[ Q ] You mention that you have also been a powerlifter for 5 years. Are you an advocate of incorporating the three big lifts in your bodybuilding routine, or did you focus more on the sport of powerlifting & strength and therefore followed a strict powerlifting workout routine by performing one of the three lifts - and its assisting exercises - each session?
I always mixed in a little bit of everything to get the best results possible. I use to be able to take 150 lb dumbbells and shoulder press them 6-8 times with perfect form. I go to the same gym and they say they still have never seen anyone do that!
Click Image To Enlarge. I Always Mixed In A Little Bit Of Everything To Get The Best Results Possible.
[ Q ] Have you competed in any powerlifting competitions?
Once again, no. I didn't because I was too afraid of failing; that has always been one of my downfalls in life.
[ Q ] Well we've sure seen that you have a big bench (about 405 lbs). What are your maxes on the deadlift and squat?
Deadlift was 615 and squat was 600. I don't lift very heavy anymore and I currently weigh 189 with 5% body fat, so I don't and can't lift anywhere near that now.
Topic Of The Week: What Is The Significance Of The Big 3?
Most bodybuilders don't brag about how much they curl, or what they do on the tricep machine. Bodybuilders are discussing the big 3 lifts!
[ Q ] Because of the powerlifting style of weightlifting you do, have you ever incurred a lifting injury?
Yes, I have torn my left quad, and it was the most painful thing I have ever had in my life. That's one of the reasons my leg development was and probably never will be up to what my upper body is.
[ Q ] You've had access to a decent gym at Stage 20 during the 20th season of the Real World. Right after you came back from rehab, you asked Dave if he had already lifted that day, so apparently he was your workout buddy. Who else of the cast occasionally trained with you though? Greg?
Nobody really. Will always said he wanted to but seldom did and Greg wanted me to just "train him" rather than workout with him.
Click Image To Enlarge. Greg Wanted Me To Just "Train Him" Rather Than Workout With Him.
Having a big ego (just like I did) and trying to lift crazy weight and being all sloppy about it, they won't get the results they are looking for and are risking injury.
[ Q ] On one of the Real World dailies I noticed that you were training someone. Did you train new clients during the whole season, or was this someone you knew? And have you designed this workout - which consisted of running with different-sized weights from one side to the other, at the entrance - yourself?
He was someone I met in Rehab. He asked me to train him and I said certainly. As far as I know I came up with that idea for the exercise, I just look at my surroundings and see what I can come up with.
Click Image To Enlarge. I Just Look At My Surroundings And See What I Can Come Up With.
[ Q ] Sorry, but I got to ask: how often has that punching bag at that gym been replaced?
3 times. One time I cracked the bar of the bag!
[ Q ] What do your plans for the future hold? I understand that you want to open up a gym, save money to move to L.A. to continue pursuing an acting career and maybe even be in a fitness magazine at some point. Is this pretty accurate?
Yes, the bottom line is I want success! Period! Whatever that means or from whatever avenue, I just want success!
[ Q ] You have a short video trailer of a chest workout on YouTube. Are you going to make a training series? What's the idea behind this?
Yes, we are in progress of making a whole series of videos. There's also a lot of comedy involved in the videos too, as well as a lot of eye candy for my guys out there! I just wanted to make a workout video that was entertaining; educational, but entertaining.
RELATED VIDEO: JOEY KOVAR CHEST WORKOUT PREVIEW
Joey Kovar Training Series:
Chest Workout Video Preview!
[ Q ] What's one final thing you would like to say to everyone that wants to start getting into weight training? And how can people reach you?
Education. Just learn about everything to do with fitness before you get started! You'll have better, safer and faster success! My MySpace page is the best way to contact me at this time: www.myspace.com/xsportjoe.
Click Image To Enlarge. Learn About Everything To Do With Fitness Before You Get Started!
[ Q ] Well, that's it, is there anything you'd like to add or like to say to your fans? Any shout-outs?
Keep on reachin' for the stars and one day... you'll become one! Ohhhhhhh Yeahhhhhhh!!!
Click Image To Enlarge.
