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.
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.
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.
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
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
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
Overhead Tricep Extensions: 3 Sets X 12 Reps
Lying Tricep Extensions: 3 Sets X 12 Reps
Ab Crunches: 3 Sets X 15 Reps
Tuesday – Legs/Calves
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
Standing Calf Machine: 4 Sets X 15 Reps
Seated Calf Raises: 4 Sets X 15 Reps
Reverse Ab Crunches: 3 Sets X 15 Reps
Wednesday – Off
Thursday – Back/Biceps
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
Preacher Curls: 3 Sets X 8 Reps
Seated Dumbbell Curls: 3 Sets X 8 Reps
Ab Rope Crunches: 3 Sets X 15 Reps
Friday – 30 minutes of any type of cardio
Saturday – Off
Sunday – Repeat
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?
Published Author: Rob Niter