Robert Burneika Will Battle For The Top Spot At NPC USA Las Vegas 2010 - Exclusive Interview!

Robert Burneika has fought long and hard for his dream of becoming a pro bodybuilder! In this exclusive interview, find out how Robert has been preparing for the stage at the 2010 NPC USA in Las Vegas!
Article Summary:
  • Robert was recently naturalized as a US citizen so that he can follow his dream.
  • Robert stuck with just basic supplements to prepare for his contest.
  • Robert is still striving for better hamstring development and definition.

  • dot

    Robert Burneika Will Battle For The Top Spot At NPC USA Las Vegas 2010!

    dot


    [ Matt Weik ] Robert, congratulations on your success thus far in your career! Tell us, what has the past 4 years of your competitive career been like?

    [ Robert Burneika ] It's all started in the end of 2006 when I placed first in New York NPC Easter USA's, in the super heavy weight division. I got into the sport after this and I wanted to compete at the National level but I had to take 2007 off to get naturalized to be a US citizen.

    Then I competed at the USA for the first time in 2008 placed 7th, then at the North Americans one month later I placed 6th. Last year I did well and placed third at the USA's and runner up at the Nationals. So I have been busy and working on my goal to become a pro bodybuilder. Overall I have a good time preparing for these shows, especially when I see results.

    Robert Burneika At The 2009 National Bodybuilding, Bikini & Figure Championships. Robert Burneika At The 2009 National Bodybuilding, Bikini & Figure Championships.
    Enlarge Click Image To Enlarge.
    Robert Burneika At The 2009 National Bodybuilding, Bikini & Figure Championships.
    View More Pics Of Robert Burneika At The 2009 National Bodybuilding, Bikini & Figure Championships.


    [ MW ] You are competing very soon in the NPC USA's in Vegas. What has your training routine looked like getting ready for this show?

    [ RB ] Sunday: Day Off

    Monday: Back

    • Lat Pulldown: 3 sets of 12 reps
    • Seated Cable Rows: 3 sets of 12 reps
    • One Arm Dumbbell Rows: 3 sets of 10 reps
    • Reverse Grip Cable Pulldowns: 2 sets of 15 reps
    • Pullovers: 2 sets of 12 reps

    Tuesday Morning: Chest

    • Incline Bench Press: 3 sets of 10 reps
    • Incline Dumbbell Flyes: 3 sets of 15 reps
    • Machine Bench Press: 3 sets of 15 reps
    • Cable Flyes: 2 sets of 15 reps

    Tuesday Evening: Biceps

    • EZ Barbell Curls: 3 sets of 15 reps
    • Barbell Preacher Curl: 3 sets of 10 reps
    • One Arm Dumbbell Curls: 3 sets of 15 reps
    • One Arm Cable Curls: 2 sets of 15 reps

    Wednesday Morning: Hamstrings

    • Laying Leg Curls: 3 sets of 15 reps
    • Stiff Leg Deadlifts: 3 sets of 15 reps
    • Seated Leg Curls: 3 sets of 15 reps
    • Hyperextensions: 3 sets of 12 reps
    • Standing Leg Curls: 2 sets of 12 reps

    Wednesday Evening: Triceps

    • Cable Triceps Extensions: 3 sets of 15 reps
    • Close Grip Bench Press: 3 sets of 10 reps
    • Triceps Dips: 3 sets of 12 reps
    • One Arm Dumbbell Extension: 3 sets of 10 reps

    Thursday: Off

    Friday: Quads/Calves

    • Leg Extensions: 3 sets of 15 reps
    • Leg Presses: 3 sets of 15 reps
    • Superset:

    • Hack Squat: 3 sets of 10 reps
      Sissy Squats: 3 sets of 12 reps

    • Walking Lunges: 2 sets of 20 reps
    • Leg Extensions: 2 drop sets of 15 reps
    • Seated Calve Raises: 3 sets of 15 reps
    • Donkey Raises: 3 sets of 12 reps

    Saturday: Shoulders

    • Seated Dumbbell Presses: 3 sets of 12 reps
    • Machine Shoulder Presses: 2 sets of 15 reps
    • Side Laterals: 3 sets of 12 reps
    • Front Dumbbell Raises: 3 sets of 15 reps
    • Cable Rear Delt Rows: 3 sets of 15 reps

    I also started my cardio 7 weeks out before my contest. 6 days a week I walk on the treadmill for 45 minutes early morning on an empty stomach.

    Robert Burneika At The 2009 National Bodybuilding, Bikini & Figure Championships. Robert Burneika At The 2009 National Bodybuilding, Bikini & Figure Championships.
    Enlarge Click Image To Enlarge.
    Robert Burneika At The 2009 National Bodybuilding, Bikini & Figure Championships.
    View More Pics Of Robert Burneika At The 2009 National Bodybuilding, Bikini & Figure Championships.


    [ MW ] The diet down can really make or break a bodybuilder. Off season weight you are right around 290 pounds and then you diet all the way down to around 253. What does your diet look like getting ready for this show?

    [ RB ] My intake of protein is 550 grams, carbohydrates 130 grams and fats 120 grams. I follow this diet for 6 days a week. On the seventh day I increase my carbohydrate up to 260 grams. This kind of diet starts 7 weeks out before contest. I'm actually dieting 12 weeks, but at first keeping a higher carb intake.

    Meal 1: 8 AM

    Meal 2: 10:30 AM

    Meal 3: 12:00 PM Pre-Workout

    Meal 4: 1:30 PM Post Workout

    Meal 5: 3:30 PM

    Meal 6: 6 PM

    Meal 7: 8:30 PM

    Meal 8: 11:00 PM


    [ MW ] What if any supplements did you use in getting ready for this show? Was there anything in particular that helped get you the results you were looking for?

    [ RB ] I use basic stuff like Glutamine, BCAAs, Protein Powder and Vitamins.

    I Use Basic Stuff Like Glutamine, BCAAs, Protein Powder And Vitamins.
    + Click To Enlarge.
    I Use Basic Stuff Like Glutamine,
    BCAAs, Protein Powder And Vitamins.


    [ MW ] In the last couple days prior to the contest, can you explain your nutrition/water/sodium manipulation to achieve the peak you strive for on contest day?

    [ RB ] Nutrition: Everything stays the same. The last two days before the contest I do 300-400 grams of carbs.

    Water: Day before the show I drink only ½ gallon of water. On contest day I do not drink at all.

    Sodium: Two days prior to the contest I cut my sodium. My sodium through out my diet is very low.

    I do not do anything crazy, I just keep things simple; it seems to work the best for me.


    [ MW ] Did you come across any hurdles during your prep for this show? If so, what was it/them and how did you overcome it/them?

    [ RB ] On January 1st I tore my pectoral muscle. I just got lucky that I did not need any surgery. The muscle was intact. I did not work out my chest for two months, to let it heal. Now it is healed 100%.


    [ MW ] If you had to be critical of yourself, what would you say your one weakness has been during your career and what have you done to overcome it?

    [ RB ] My back was lacking size and detail because my arms are so big. I changed my workouts, lowering the weights and going more for squeezing and full range of motion. Now you can see in the pictures my back has improved a lot. The other thing I need is more hamstring thickness. I have already improved a lot, but still would like them to be better.

    Now You Can See In The Pictures My Back Has Improved A Lot.
    + Click To Enlarge.
    Now You Can See In The Pictures
    My Back Has Improved A Lot.


    [ MW ] If you were a betting man, where do you see yourself placing at the show?

    [ RB ] Everybody comes to win, but this time I think it's my turn to get first place.


    [ MW ] Ok big guy, let's throw out the numbers that everyone wants to see. What are some of your best lifts?

    [ RB ] Right now I do not work out like a powerlifter anymore. For the record, though, I had some good lifts.


    [ MW ] Is there anyone you would like to thank for helping you get to where you are today?

    [ RB ] I would like to thank Dennis Wolf for helping me train and prep for the contest. For the last three months we have been training partners and I have improved in those months a lot.

    I Would Like To Thank Dennis Wolf For Helping Me Train And Prep For The Contest.
    + Click To Enlarge.
    I Would Like To Thank Dennis Wolf For
    Helping Me Train And Prep For The Contest.


    [ MW ] Is there anything you would like to add to this interview that we didn't cover that you feel the readers should know?

    [ RB ] Everyone should know I do this sport not only for myself, but for the sport and the fans!


    [ MW ] Thank you, Robert, and good luck at the show! As always, I wish you the best, buddy!

    Recommended Articles

    Share This Article:
    Facebook