belegend

Do you know the slogan “YOLO – You only live once”?! Of course you do. I love that motto. However my interpretation of that is totally different than you might think. I know I only live once and I want to make the best out of it. I want to have a good life and good friends. I want to influence people, show them what is possible in life. Everything is possible. You are the architect of your own fortune. I want to be remembered as an inspirational person. I want to #BeLEGEND!


Sergi Constance – #BeLEGEND Workout Series

STEP 1: INTRO

Sergi Constance - I want to be rememberedSTEP 2: BASICS

Bodybuilding and fitness is a great way to get prepared for life. You will recognize that hard work and dedication pays off. Sometimes you have to make adjustments in life, maybe you have to fight through difficult situations but most important is to follow your dreams and work hard to reach your goals. Fitness shows you that you can’t be successful by just giving the best only for one time. You will have to give to best you got every day and then you will see constant progress.

My name is Sergi Constance. I started going to the gym when I was 17 years old. Over the years I got more experienced and I increased my knowledge about fitness and nutrition. In this series #BeLEGEND I want to share my experiences with you. I hope I can help you either with workout and nutrition advice or with motivation. Take the next step and keep moving forward. You have to find your love for hard work. Going in the gym shouldn’t be a torture for you. For me spending time in the gym is the best part of the day. I love the feeling I get when I work out and I love to see the progress. Like I said you will recognize that hard work pays off – this is the perfect motivation for me.

STEP 3: TRAININGSSPLIT

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
QUADS CHEST/SHOULD ARMS LEGS TRICEPS BACK REGENERATION

DAY 1 : Quadrizeps/Waden Training

Übungen

  • Beinstrecker
    5 Sätze × 20/20/15/12/12 Wiederholungen
  • Kniebeugen
    4 Sätze × 15/12/10/8 Wiederholungen
  • Beinpresse
    4 Sätze × 15/12/10/8 Wiederholungen
  • Beinstrecker
    Einbeinig 3 Sätze × 20/15/12 Wiederholungen
  • Wadenheben
    Sitzend 4 Sätze × 10/10/10/10 Wiederholungen
  • Wadenheben
    Stehend 3 Sätze × 10/10/10 Wiederholungen

DAY 2: Brust/Schultern

Übungen

  • Shoulder Press/Schulter Presse
    3 Working Sets 12/10/8 REPS
  • Dumbbell lateral raises/Kurzhantel Seitenheben
    3 Working Sets 10-12 REPS
  • Rotator Cuffs/Rotatoren
    3 Working Sets 10-12 REPS
  • Cable Crossover/Gekreuzter Kabelzug
    3 Working Sets 10-12 REPS
  • Incline Dumbbell Bench PressKurzhantel Schrägbankdrücken
    3 Working Sets 10/8/6 REPS
  • Butterfly Reverse/Butterfly rückwärts
    3 Working Sets 10-12 REPS
  • Hammerstrength incline bench press/Schräge Brustpresse
    2 Dropsets 10/Max. REPS
  • Cable lateral raises/Seitenheben am Kabelzug
    3 Working Sets 10-12 REPS
  • Rear delts/Hintere Schulter
    2 Dropsets 10-12/Max. REPS
  • Military Press
    2 Working Sets Max. REPS

DAY 3 : Trizeps/Bizeps

Übungen

  • Triceps extensions/Trizepsdrücken
    4 Working Sets, 20 Reps
  • Superset: Biceps EZ-bar curls and One arm triceps extensions /Bizeps SZ-Curls und Einarmiges Trizepsdrücken
    3 Supersets, 10-12 Reps
  • Superset: One arm preacher curls and Dips/Einarmige Preacher Curls und Dips
    3 Supersets, 10-12 Reps
  • Superset: Overhead cable curls and Triceps rope pushdowns /Überkopf Kabelcurls und Trizepsdrücken Seilgriff
    3 Supersets, 8-10 Reps
  • Triceps dip machine/Trizeps Dip Maschine
    2 Working Sets, Max. Reps

DAY 4: Hintere Oberschenkel / Bauch Training

Übungen

  • Beincurls Liegend
    4 Sätze × 20/15/12/10 Wiederholungen
  • Kreuzheben mit Gestreckten Beinen
    4 Sätze × 12/10/8/8 Wiederholungen
  • Beincurls Einbeinig
    4 Sätze × 20/15/12/10 Wiederholungen
  • Crunches 3 Sätze
    × 15 Wiederholungen
  • Hängendes Beinheben
    3 Sätze × 20 Wiederholungen

DAY 5 : Trizeps

Übungen

  • Superset: Rope tricep pushdown and Cable overhead triceps extensions/Trizepsdrücken mit Seilgriff und Trizepsdrücken überkopf am Kabelzug
    4 Supersets 10-12 REPS
  • Triceps press/Trizepspresse
    4 Working Sets 10-12 REPS
  • Superset: Bench dips and Cable one arm triceps extensions/Dips an der Bank und Trizeps einarmig am Kabelzug
    3 Supersets Max. REPS

DAY 6 : Rücken

Übungen

  • Underhand cable pulldown/Untergriff Latzug
    4 Working Sets 10-12 REPS
  • Lat pulldown/Latzug
    4 Working Sets 10-12 REPS
  • Bent over row/Rudern vorgebeugt
    4 Working Sets 8-10 REPS
  • Hammerstrength iso row/Isolations Rudermaschine
    4 Working Sets 8-10 REPS
  • Seated cable rows/Ruderzug sitzend
    4 Working Sets 10-12 REPS

Sergi Constance - Cheat MealNutrition

For me it’s all about eating heathy. If I am not preparing for a competition or an event I don’t count my calories. I just eat heathy so I feel healthy.

The most important thing is to know your own body and your own metabolism. So in the beginning it is helpful to count calories and to watch how the body reacts. When you did that for a while you will know what is good for you and what you need to bulk or to get ripped.

I would recommend eating 6 solid meals a day. Why? Everybody who is working out hard needs a lot of energy. For me it feels best if am eating 6 times instead of 3 huge meals. If I am bulking I eat a lot of carbs plus round about 1 gram of fats per kg bodyweight and 2 grams of protein per kg bodyweight. When I am doing a diet for a show I keep my fats and proteins but I will eat less carbs. Sometimes I even do carb cycling. Carb cycling is difficult subject. If you are interested you should google for it and there are also entire books that got a lot of information for you.

What about a “cheat meal”?! For me a cheat meal is very important. Once a week I have a cheat meal. This is necessary for the mind. If I know I have one day in the week I can eat whatever I want it is easier to eat healthy the rest of the week. And I also think that a cheat meal once a week is good for my metabolism. My cheat meal is the perfect finish of the week so I normally have it on my rest day or on my last day of training routine.

The subject “nutrition” has got too much information to write it all down on this website. I hope this was a good overview for you.


Supplementation

Supplements / sports nutrition are a great addition to the diet. However, supplements alone will not bring the desired success. If you are eating healthy and you have a good balanced macronutrient balance supplements can help you to supply your body with macro and micro nutrients which are important for you as an athlete.

My Top 4

  1. Protein Powder:
    Like I said: 2 grams of protein per kg bodyweight is a good amount if you want to gain muscle. Protein is the building material of your muscles which is important for a good regeneration. I am having 6 solid meals a day but it’s difficult to eat a lot of protein all the time. Chicken and fish are good sources of protein but I also drink protein shakes to cover my daily requirements.
  2. Amino Acids:
    Protein is made out of amino acids. Glutamine and BCAAs are very important aminos for every athlete. They have an essential role for building muscle and for a fast recovery. Due to that reason I take glutamine and BCAAs in the morning. When I prepare for my workout I have a pre-workout drink and I always add glutamine and BCAAs to that. Also for my post-workout drink these aminos are good.
  3. Pre-Workout Booster:
    I always have a pre-workout drink before my workout. Sometimes I just have BCAAs, Glutamine and Carbs and sometimes I add some booster supplements to it. Beta-Alanine, arginine, creatine etc. supply your body with energy and help you to improve your performance at the gym. However, booster supplements are not for the daily workout. If I feel fresh and motivated I don’t need a booster.
  4. Vitamins and Minerals:
    These micronutrients are so important for your health. If you are eating a lot of fruits and vegetables it is probably not necessary for you to have these supplements. However, for me it’s important to add some of the micronutrients because I travel a lot and I am very busy often. I want to protect my body and so I take these supplements.

If you have any more questions about me, my training, nutrition or supplementation you can check out my profile on Instagram or Facebook. I am doing daily posts with advice. But never forget: most important to reach success is your motivation. Keep it up.

Sergi Constance