{"id":1926,"date":"2017-04-10T12:01:16","date_gmt":"2017-04-10T12:01:16","guid":{"rendered":"http:\/\/www.realmuscleforum.com\/content\/?p=1926"},"modified":"2024-06-07T22:38:14","modified_gmt":"2024-06-07T22:38:14","slug":"rob-niter-chiseled-process","status":"publish","type":"post","link":"https:\/\/www.realmuscleforum.com\/content\/rob-niter-chiseled-process\/","title":{"rendered":"Rob Niter: The chiseled process!"},"content":{"rendered":"

My goal is to share my passion in the hope that it inspires as many people as possible to enjoy the benefits of focused exercise. Please feel free to contact me if you require any information. Thank you so much for the opportunity!<\/p>\n

About Rob Niter<\/h2>\n

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!
\n\"Rob<\/a>
\nHe\u2019s 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.<\/p>\n

\"Rob<\/a>
\nWhen 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\u2013endurance training best complements your HIIT sessions when they are performed on the same day.<\/p>\n

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.<\/p>\n

\"Rob<\/a><\/p>\n

How did you get started with bodybuilding?<\/h2>\n

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!<\/p>\n

Where does your motivation come from?<\/h2>\n

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.<\/p>\n

\"Rob<\/a><\/p>\n

What workout routines work best for you?<\/h2>\n

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:<\/p>\n

Monday – Chest\/Shoulders\/Triceps<\/h2>\n

Chest
\nIncline Bench Presses: 2 Sets X 8 Reps
\nDumbbell Presses: 2 Sets X 8 Reps
\nIncline Flyes: 2 Sets X 8 Reps
\nFlat Bench Presses: 2 Sets X 8 Reps
\nCable Crossovers: 2 Sets X 15 Reps<\/p>\n

Delts
\nMachine Rear Laterals: 3 Sets X 10 Reps
\nSide Laterals: 3 Sets X 10 Reps
\nMachine Laterals: 3 Sets X 10 Reps
\nSeated Presses: 2 Sets X 6 Reps<\/p>\n

Triceps<\/a>
\nOverhead Tricep Extensions: 3 Sets X 12 Reps
\nLying Tricep Extensions: 3 Sets X 12 Reps<\/p>\n

Arms
\nAb Crunches: 3 Sets X 15 Reps
\nTuesday – Legs\/Calves<\/p>\n

Legs
\nSquats: 4 Sets X 6-15 Reps
\nLying Leg Curls: 4 Sets X 15 Reps
\nSissy Squats: 4 Sets X 15 Reps
\nStiff Leg Deadlifts: 4 Sets X 15 Reps<\/p>\n

Calves
\nStanding Calf Machine: 4 Sets X 15 Reps
\nSeated Calf Raises: 4 Sets X 15 Reps<\/p>\n

Abs
\nReverse Ab Crunches: 3 Sets X 15 Reps<\/p>\n

Wednesday – Off<\/h2>\n

Thursday – Back\/Biceps<\/h2>\n

Back
\nBarbell Rows: 3 Sets X 6-8 Reps
\nDumbbell Rows: 3 Sets X 8 Reps
\nSeated Cable Rows: 3 Sets X 10 Reps
\nChins: 3 Sets To Failure
\nDeadlifts: 2 Sets X 6-8 Reps
\nShrugs: 4 Sets X 15 Reps<\/p>\n

Biceps
\nPreacher Curls: 3 Sets X 8 Reps
\nSeated Dumbbell Curls: 3 Sets X 8 Reps<\/p>\n

Abs
\nAb Rope Crunches: 3 Sets X 15 Reps<\/p>\n

Friday – 30 minutes of any type of cardio<\/h2>\n

\"Rob<\/a><\/p>\n

Saturday – Off<\/h2>\n

Sunday – Repeat<\/h2>\n

Bodybuilding meals<\/h2>\n

Meal 1: 30g Whey Isolate Protein and 2 whole eggs, 1 serving of fish oil
\nMeal 2: 6 boiled Egg Whites, \u00bd a cup of Oatmeal, 1\/2 a Grapefruit and 1 serving of BCAA\u2019s and Creatine
\nMeal 3: 40g Whey Isolate Protein and 1 serving of Glutamine
\nMeal 4: 6 oz. Chicken Breast and 1\/2 cup of Brown Rice
\nMeal 5: 6 oz. Tuna, 2 cups of Spinach, 1\/2 cup of Brown Rice
\nMeal 6: Post workout shake: 50g Whey Isolate, 1 serving of Glutamine
\nMeal 7: 6 oz. Tilapia, 2 Sweet Potatoes & 1 cup of spinach
\nMeal 8: 2 scoops of Casein Protein, 1 serving of Fish Oil & a serving of Glutamine<\/p>\n

What is your supplementation like?<\/h2>\n

Whey
\nCreatine
\nBCAA\u2019s
\nMultivitamin
\nFish Oil
\nGlutamine<\/p>\n

Published Author: Rob Niter<\/h2>\n

Book: Rob Niter’s Azthetiks Innovation X-treme<\/a><\/p>\n

Facebook: www.facebook.com\/robniter<\/a><\/p>\n

\"Rob<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

My goal is to share my passion in the hope that it inspires as many people as possible to enjoy the benefits of focused exercise. Please feel free to contact me if you require any information. 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<\/p>\n","protected":false},"author":6,"featured_media":1920,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[4],"tags":[],"yoast_head":"\nRob Niter: The chiseled process! - Body Building and Fitness News Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.realmuscleforum.com\/content\/rob-niter-chiseled-process\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rob Niter: The chiseled process! - Body Building and Fitness News Blog\" \/>\n<meta property=\"og:description\" content=\"My goal is to share my passion in the hope that it inspires as many people as possible to enjoy the benefits of focused exercise. 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