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  • Rob Niter: The chiseled process!

    Rob Niter 2My goal is to share my passion in hopes to inspire many. Thank you so much for the opportunity!

    About Rob Niter

    Rob is a professional natural bodybuilder, international fitness model, motivational speaker and entrepreneur who has immense knowledge and wisdom in the fitness industry. His amazing physique is prime, but well-known for his character and high standards in representing sports fitness. Rob inspires millions of people through leadership by example, while educating young followers to reach their highest potential; and to follow their dreams! He’s a guy that wants to leave a legacy behind not only as a fitness icon, but as a devout father and husband to his loved ones.Rob Niter 1

    When it comes to the process of gaining muscles and getting that chiseled appearance, I prefer HIIT training. HIIT Workout: 30 Seconds Jog, 30 Seconds Sprint, Repeat 6 More Times (7 Minutes Total). I do this 3-5 times per week. The best thing about HIIT is that it can be tweaked depending upon your preference and fitness objective. The next thing that will affect your HIIT is volume. According to research, higher-rep, strength–endurance training best complements your HIIT sessions when they are performed on the same day.

    However,I am careful not to incorporate HIIT into my daily fitness routine. It directly affects my central nervous system which takes approximately 48 hours to recover. This will result in training overflow (overtraining) which will subsequently lead to metabolic stress and mesion. HIIT can be performed in a number of ways, but to reach the maximum anaerobic levels, I reach as close as I can n to the maximum power output for 30 seconds, followed by a rest period of four minutes.

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    How did you get started with bodybuilding?

    I was a sport athlete at a young age, where I competed in football and basketball at different stadiums around Europe. While training for those sports, I began to notice my body’s response to weight lifting. This motivated me to continue training to see where it would take me. I began reading various magazines about training, nutrition and supplements. This motivated me to enter into my first bodybuilding competition. The rest was history!

    Where does your motivation come from?

    My motivation comes from passion, ambition and the vision to improve self. Its an internal drive of knowing that I must give it my all and do my best at what I love in order to reach satisfaction. I also surround myself with positive people to keep me inspired.

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    What workout routines work best for you?

    I usually change things up. It all depends on how I look and what goals I’m working toward. For now, I’m following this routine:

    Monday – Chest/Shoulders/Triceps

    Chest
    Incline Bench Presses: 2 Sets X 8 Reps
    Dumbbell Presses: 2 Sets X 8 Reps
    Incline Flyes: 2 Sets X 8 Reps
    Flat Bench Presses: 2 Sets X 8 Reps
    Cable Crossovers: 2 Sets X 15 Reps

    Delts
    Machine Rear Laterals: 3 Sets X 10 Reps
    Side Laterals: 3 Sets X 10 Reps
    Machine Laterals: 3 Sets X 10 Reps
    Seated Presses: 2 Sets X 6 Reps

    Triceps
    Overhead Tricep Extensions: 3 Sets X 12 Reps
    Lying Tricep Extensions: 3 Sets X 12 Reps

    Arms
    Ab Crunches: 3 Sets X 15 Reps
    Tuesday – Legs/Calves

    Legs
    Squats: 4 Sets X 6-15 Reps
    Lying Leg Curls: 4 Sets X 15 Reps
    Sissy Squats: 4 Sets X 15 Reps
    Stiff Leg Deadlifts: 4 Sets X 15 Reps

    Calves
    Standing Calf Machine: 4 Sets X 15 Reps
    Seated Calf Raises: 4 Sets X 15 Reps

    Abs
    Reverse Ab Crunches: 3 Sets X 15 Reps

    Wednesday – Off

    Thursday – Back/Biceps

    Back
    Barbell Rows: 3 Sets X 6-8 Reps
    Dumbbell Rows: 3 Sets X 8 Reps
    Seated Cable Rows: 3 Sets X 10 Reps
    Chins: 3 Sets To Failure
    Deadlifts: 2 Sets X 6-8 Reps
    Shrugs: 4 Sets X 15 Reps

    Biceps
    Preacher Curls: 3 Sets X 8 Reps
    Seated Dumbbell Curls: 3 Sets X 8 Reps

    Abs
    Ab Rope Crunches: 3 Sets X 15 Reps

    Friday – 30 minutes of any type of cardio

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    Saturday – Off

    Sunday – Repeat

    Bodybuilding meals

    Meal 1: 30g Whey Isolate Protein and 2 whole eggs, 1 serving of fish oil
    Meal 2: 6 boiled Egg Whites, ½ a cup of Oatmeal, 1/2 a Grapefruit and 1 serving of BCAA’s and Creatine
    Meal 3: 40g Whey Isolate Protein and 1 serving of Glutamine
    Meal 4: 6 oz. Chicken Breast and 1/2 cup of Brown Rice
    Meal 5: 6 oz. Tuna, 2 cups of Spinach, 1/2 cup of Brown Rice
    Meal 6: Post workout shake: 50g Whey Isolate, 1 serving of Glutamine
    Meal 7: 6 oz. Tilapia, 2 Sweet Potatoes & 1 cup of spinach
    Meal 8: 2 scoops of Casein Protein, 1 serving of Fish Oil & a serving of Glutamine

    What is your supplementation like?

    Whey
    Creatine
    BCAA’s
    Multivitamin
    Fish Oil
    Glutamine

    Published Author: Rob Niter

    Book: Rob Niter’s Azthetiks Innovation X-treme

    Facebook: www.facebook.com/robniter

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