I have always been passionate about sport, from a young age I was involved in nearly every sports team; football, rugby, basketball, hockey, athletics although I always had a very small/slight build.
Playing for an older football team and playing rugby I always felt small and weak as nearly everyone was bigger and stronger than me. I always wanted to get big and strong but being young I didn’t really know how to go about it. I remember my mum buying me a set of dumbbells from Argos when I was about 15, the heaviest being 5kg and I just remember doing bicep curls, and shoulder presses.
When I started to attend college at 16 my friend used to train and had been for a while, he would occasionally take me with him on guest passes and I would beg him to get more passes so I could go. My college had a small gym, but it was only open during a couple hours at lunch and it was always jam packed, being quite shy I never really had the courage to go alone. After about a year, at 17 I eventually realised that the gym was open in the evenings and took it upon myself to start going. I would convince a few friends to come with me, but none of them lasted more than a few weeks at a time, whereas I fell in love and quickly increased my training from 3-5 times a week.
Not training legs enough! Similar to most people, I was mostly concerned with chest and biceps I.E T-shirt training, completely overlooking my foundations and not training what was important. Since then I have repeatedly adapted my training routines to try and build a more proportioned physique and keep everything balanced.
Having a training partner can have a big impact on someone’s motivation and consistency, if you share similar goals you can provide each other with that extra push. Be careful to choose your training partner wisely as they can be your best asset or your biggest downfall, spending too much time socializing and not enough training!
You also need to find out what’s best for you, everyone is different and therefore your body will respond differently to the next persons. Keep things fresh and vary your training program and diet, not to only find out what works best for you but also to avoid getting bored!
Draw inspiration from others, whether it be youtubers, bloggers, fitness icons or just that guy down the gym that you think has a good physique. See if they have any tips to offer, ask them for advice or just look to them as motivation to better yourself.
Definitely, when a good song comes on it gives you that extra push! My playlist has a whole range of music on it, from Jay-Z to Rob bailey anything I can turn up and zone out to. I like to keep it varied so that it doesn’t get tedious.
During prep I think to myself, what would my competitors do, I can’t give up and stop at 99% when I know every one of my competitors is giving 110% and there’s no reason why I shouldn’t be doing the same.
In regards to nutrition, if my schedule isn’t too busy, I like to take things day by day where possible I have a rough idea of what I’m going to be doing and what I need. Although if I know I have a lot of things to get done I will make sure I have everything prepared to avoid any difficulties.
When it comes to my training I always know what I’m going to be doing and why, ahead of time.
Winning 1st place and the overall at my first competition was a massive achievement for me which I’ll never forget. I had no expectations what so ever and just wanted to get a feel for competing and see if I had what it takes, but the response I got was incredible and blew me away. Following this, winning my second and a much larger competition (WBFF) June of this year. Both times I have stepped on stage as one of if not the youngest competitors which made these achievements even more satisfying.
I favour staying lean for the majority of the year, there is no need for me to put on needless fat. My training intensity stays pretty high all year round and I eat quite clean which helps me maintain a low body fat.
When I’m not in competition prep mode I will maintain a gradually increasing calorie surplus to help me grow, which I guess you would consider a bulk, just not quite your “dirty bulk” where you see these guys get pointlessly fat.
I could usually step on stage confidently with 6 weeks prep from my year round condition.
HIIT – I’ve found that is far more effective at burning fat and preventing breakdown of muscle. It doesn’t take long and is therefore a lot less tedious than just running on a treadmill for days on end.
I usually train 6 days a week:
My rep range varies and changes every few months but my preferred range is usually anywhere between 10-16, but I don’t usually worry too much about the exact count.
There’s a lot of fitness icons that have incredible physiques that I admire but for me they have to be someone that remains humble, such as Steve Cook and Ulisses Jr
I’m sponsored by NutriStrength (nutristrength.com) and their supplements have been a great help to me. I currently use:
BCAA - I find this really helps with my recovery, BCAA’s are the building blocks of proteins.
L-Glutamine - Such an important amino acid, also great for the recovery process.
CLA - I love CLA because it really helped to get me down in body fat right at the end before a contest or shoot.
Whey Isolate – High in protein, no sugar, low lactose, high in amino acids.
Casein - A great morning or night supplement when I know it’s going to be hard to consume food. This is slow releasing protein.
Beet Root Extract - A great natural alternative to the pre supplements out there. It gets my NO (nitric oxide) increased and acts as a vasodilator
Some other supplements that I occasionally use include L-carnitine, beta alanine, taurine and of course creatine.
Justin St Paul
Born: 1992, Height:6ft, Weight: 94kg
Facebook: Justin St Paul Fitness