WBFF Champion Shaun Stafford Shares His Multi-Angle Triset Smash

Champions must work like they've never won a thing, or they never will again. Get WBFF champ Shaun Stafford's full plan!

Name: Shaun Stafford
Age: 30
Height: 6'0"
Weight: 195 lbs, 185 lbs contest
Education: Keble College, Oxford University
Occupation: Gym Owner, City Athletic London
Athletic Background: Varsity Level Rugby and Track & Field
Contest History:
2011 FAME UK Fitness Model Champion
2011 WBFF European Champion
2012 WBFF Pro Fitness Model World Champion
Facebook: Shaun Stafford Fitness
Twitter: @shaunstafford

By the time most men enter their 30s, they realize two things: Their body is less forgiving than it once was, and there's a lot to forgive. As a man's metabolism slows, those missed workouts and speed-dialed pizzas usually lead to a growing gut.

A more elite group of men never stop working out. For them, their 30s are the entrance to their prime, not the beginning of their decline. Take Shaun Stafford. He won the WBFF World Championship in 2012, but that wasn't his first taste of victory. See the accompanying stat box for his impressive competitive resume to date.

Never one to rest on his laurels, Stafford now has his sights set on winning the WBFF Worlds again August 23-24 in Las Vegas. It takes a killer plan to repeat, so we connected with Stafford to score the details about his contest prep and other matters.

Read on to learn about his multi-angle triset workout!

Q
Everyone notices when someone has a nice chest with visible abs, but the back is perhaps more important for overall strength. How do you balance work between the two muscle groups?

Stafford: I like training back way more than chest. If it was a choice, I would always opt for a back session. Depending on what sort of split I am using, I often train chest and back together. I find it gives a nice balance around the joint, and helps me keep in proportion. It also gives one hell of a pump through the upper body!

As a WBFF model, what's your main focus physically? How do you gain mass without becoming massive?

To improve my overall physique. When I step on stage, I need to be proportioned and conditioned. The judges look for overall shape, symmetry and leanness, not brute size or mass. Obviously you always want to progress in the gym, but it's about achieving a balanced physique.

I let my diet do a lot of the work: I eat clean pretty much year round and never let my body fat get too far above 10 percent. The aim is to have a natural and healthy look, so I tend to lead a natural and healthy life.

What goes through your mind when you see yourself on a magazine cover?

It is a pretty cool feeling. I'm not going to lie! You normally get to see it before it hits the shelves, so it's not a shock. It's quite nice when you get texts from friends all over the world, or from your parents and family who take snap shots, and send them through to you on Facebook or Twitter. It'll also be nice to have a few copies in the bookshelf to show the kids when I'm old and fat!

Do you ever get tired of working on how you look? Is it a full-time job?

I get tired of having to skip pudding. I have a sweet tooth and love ice cream! But I only really have to do this when I'm preparing for a shoot or show. To be honest, I love training hard, and eating well makes me feel so much better. I don't actually spend that much time on how I look; it is more a byproduct of how I live.

When you get booked for a shoot, or you have a show coming up, you do make sure you sleep more, that you get a tan before the day, and take care of some of the grooming aspects of things, but it isn't a full-time job!

A Week In The Weight Room

This workout routine is all about trying to keep a serious amount of time under tension on the muscles, while working them through a variety of different angles.

The triset format means that you go from the first exercise, straight into the second with only a short 10-second rest, rest another 10 seconds, and finish it off with the third and final exercise before taking a 90-second break.

The triset hits several different angles, usually from the most biomechanically weak position (think wide-grip pull-up) to the most biomechanically strong position (think chin-up). As you fatigue, you make the exercise easier by altering the biomechanics of it.

This is quite intense, and the overload on the muscle is extreme. The tempo for each lift should be under control, with an extended negative.

Shaun's Splits: Multi-Angle Trisets ///
  • Day 1: Chest and Back
  • Day 2: Legs
  • Day 3: Rest / Cardio and Abs
  • Day 4: Arms and Shoulders
  • Day 5: Rest

After the five-day rotation, repeat the splits six times; the program takes 30 days. This style of workout is high volume, and should be done following a strength-based series of programming. The intensity of the workouts improves all-around fitness and helps drop body-fat levels.

Shaun's Top 5 Gym Tracks ///

  1. Usher - "Scream"
  2. Tinie Tempah - "Pass Out"
  3. Azealia Banks ft Lazy Jay - "212"
  4. The Neptunes - "Blaze of Glory"
  5. Chase & Status - "Blind Faith"

Shaun Stafford's Multi-Angle Trisets ///
Workout 1: Chest and Back
Workout 2: Legs
Workout 3: Cardio and Abs
Workout 4: Arms and Shoulders
Workout 5: Rest

Photos by Toby Harrison; shot at City Athletic Performance Gym.


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mrusa85

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mrusa85

"How do you gain mass, without becoming massive?" Um, that is something that about 99.995% of the population never ever has to worry about.

Aug 9, 2013 5:33pm | report
 
LastMoment

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LastMoment

hahahaha love this. my favorite is taking a girl to the gym and listening to her tell me "I don't want to be huge. I probably shouldnt be drinking protein shakes or anything."

Aug 13, 2013 11:56am | report
44Benja

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44Benja

He's talking about getting fat

Sep 11, 2013 1:32pm | report
PDeV1

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PDeV1

this guy rocks... good luck for you show !

Article Rated:
Aug 9, 2013 5:45pm | report
 
michaelr575

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michaelr575

Seems like a great workout, we get so stuck on how to get bigger with workouts, its nice to see something more about physique. Good series that is manageable over a long term. Thanks for the input!

Aug 9, 2013 6:21pm | report
 
DonCrucifix

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DonCrucifix

i was just thinking about doing light (20min bicycle) cardio and abs with heavy weights on rest days. do you guys think it's ok if i want to add size?

Aug 10, 2013 1:15am | report
 
Lean357

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Lean357

the routine is looking nice with the introduction of the trisets only style. I also like the fact that he has some exercises using wide/narrow grip on a couple of those.

Aug 10, 2013 1:46am | report
 
nicklooney

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nicklooney

Looks like a great workout with lots of variations. Good job man and hope you do well in all your competitions.

Aug 10, 2013 8:33pm | report
 
tahinilove

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tahinilove

Great to see someone from the UK! You look great!

Aug 10, 2013 11:25pm | report
 
elglodmo

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elglodmo

I love tri-sets, good article, but I love doing tri-sets of flyes for chest

Aug 10, 2013 11:53pm | report
 
jstanek

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jstanek

Someone teach me how to do these hanging leg raises everyone does... I feel no burn in my core.

Aug 10, 2013 11:57pm | report
 
Zakk23

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Zakk23

I was just shown a way to get more of a burn, do them heaps slower like 8 sec per rep ( 4 up 4 down ) i've just been shown this method and it kills ( works on any excersize pretty much), also on ab excersizes i like to breathe out all the air in the lungs and hold the contraction for a second

Aug 11, 2013 6:46pm | report
Logstar

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Logstar

How much rest between trisets?

Aug 12, 2013 1:56am | report
 
KingOfSymmetry

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KingOfSymmetry

90 seconds

Dec 8, 2013 8:40pm | report
deepakaggarwal

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deepakaggarwal

fine okay

Aug 12, 2013 5:57am | report
 
Scrummie02

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Scrummie02

Looks like a killer routine. I might try this out when I'm done with my current one.

Aug 12, 2013 9:57am | report
 
Bfridey

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Bfridey

is it just me or do his arms look dirty? maybe its the lighting..
nice physique

Aug 12, 2013 7:04pm | report
 
braindeadnyc

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braindeadnyc

nice, chase & Status. better rep some UK drum and bass.

Aug 13, 2013 10:31am | report
 
Pro-Choice

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Pro-Choice

Its a great idea, but some of these trisets are literally impossible to actually do when you're in a gym with other people in it. Row machine to treadmill to bicycle all within 90 seconds? Good luck.

Aug 13, 2013 4:29pm | report
 
JEstep9

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JEstep9

Trying this one out this week. Feeling soreness in areas I didn't even know existed!

Aug 14, 2013 6:32am | report
 
MarkoPrsa

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MarkoPrsa

Pretty nice workout, definetly something new... Maybe give it a try for a couple weeks to see how it goes.. :D

Aug 28, 2013 8:32am | report
 
  • Body Stats
  • ht: 5'11"
  • wt: 198.41 lbs
  • bf: 10.0%
kapatterson83

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kapatterson83

I need some clarification - which of the following (2) approaches is the intended structure for this workout?

Using "Day 1 - Chest/Back" as an example:

Approach #1
Tri-set 1 / 90 second rest
Tri-set 2 / 90 second rest
Tri-set 3 / 90 second rest
Repeat entire sequence for Sets 2, 3, 4.
Set 5 = Tri-set 2 only
End of Workout

OR

Approach #2
Tri-set 1 / 90 second rest / Repeat tri-set 3 more times
Tri-set 2 / 90 second rest / Repeat tri-set 4 more times
Tri-set 3 / 90 second rest / Repeat tri-set 3 more times
End of workout

I originally thought that Approach 1 was the correct approach - but then a friend suggested that Approach 2 is better and is probably what was intended.

Thank you!

Aug 31, 2013 6:37am | report
 
fl225

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fl225

I have the same question. Did you ever figure out the correct sequence?

Nov 9, 2013 8:22pm | report
thebestone

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thebestone

i will try this program

Sep 22, 2013 3:42am | report
 
Eli3000

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Eli3000

Just came off a serious injury that took about 3 months to heal (rip in my forearm tissue) and I am looking to develop my legs and core more without pausing on my upper. I may try this after I do a little more research.

Oct 2, 2013 6:12pm | report
 
Showing 1 - 25 of 25 Comments

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