Cyberflexing.com Exclusive Interview With Fitness Model And Personal Trainer Brian Freeman

How did you get started with bodybuilding?

I was an athlete, I played football, hockey, and rugby. Went to school to study exercise science and started training and noticed that when I applied what I was learning my body began to change and I was hooked.

What keeps you motivated?

I have a few things that keep me motivated, I am the Personal Training Manager at the New York Health & Racquet Club so I feel as though to inspire my members I must be fit. I always set goals for myself (short term/long term). For example, this years goal is to get as strong as I possibly can while keeping all of my aesthetics. My long term goal is to go right from a power lifting meet to a bodybuilding show. My fiance’ is also into fitness and is a monster so she keeps me on my toes.

Lastly, it is just a way of life for me…I do not really need anything to keep myself motivated because I am convinced that this is the only way to live a long/healthy life.

What is your current workout routine?

Currently I am preparing for a power lifting meet. There are three lifts that you must preform in a meet which are: squat, bench, and deadlift. So all of my lifts are geared towards getting those three as strong as possible. I follow a six day split which I will post below:

Monday: Deadlift

5×3: Deadlift-working up to 3 rep max weight
5×5: Weighted chin ups-increasing the weight each set
5×8: Cable rows-increasing weight each set
5×10: Dumbell shrugs-increasing weight each set
5×12: Reverse flies-holding an isometric contraction for 1-3 seconds
5×10: Barbell curls-increasing weight with each set

Tuesday: Bench Press

5×3: Heavy bench-increasing weight to 3 rep max
5×5: Bench press-keeping a constant weight I can handle for a max of 5 reps
5×6: 8-Hammer strength incline chest press-increasing the weight each set
5×5: Standing barbell shoulder press-increasing weight each set
5×10: Triceps rope pushdowns-hold isometric contraction 1-3 seconds when fully extended

Wednesday: Squats

2×10: Warm up squats
5×3: Heavy squats working up to 3 rep max
5×5: Front squats-increasing weight
3×10: Hip adduction-hold isometric contraction 1-3 seconds
3×10: Hip abduction-hold isometric contraction 1-3 seconds

Thursday: Repeat Monday
Friday: Repeat Tuesday
Saturday: Repeat Wednesday

** I also do 15-30 minutes each day of weighted core exercises such as weighted sit ups, weighted planks, weighted back hyperextensions, cable crunches.

What are your three favourite exercises?

I love heavy compound lifts - Squats, deadlifts, bench. If you want actual results you should be mastering these three basic/extremely functional exercises.

What is your favourite form of cardio?

Supersets haha. I honestly do not really do much cardio. It does not really serve a particular purpose to my goal. I am focusing on my immediate and non-oxidative energy systems for short energy bursts. But if I did have a need to focus more on my endurance training I would always pick the bike. I love to bike outdoors, it’s easy on your knees, a great quad workout, and it is refreshing!

What is your diet like?

I diet 360 days of the year with the exception of certain holidays and important life events. The ration of which i eat is 50-30-20 proteins, carbs, fats and I ALWAYS make sure to drink lots of liquids. Most people do not understand the importance of diet. For example, people do not know that a calorie is a measurement of energy. The way our body keeps going is by how much we put in our body. Like a car, we cannot run on empty and the bigger you are, the more you need.

And what I listed about (proteins, carbs, fats, liquids) these are known as your “macronutrients” these are what your body takes from calories to replenish your body. Carbs and fats are energy sources which help fuel you throughout your day, the protein (which does not give you energy) helps recycle old muscle cells to create new ones, and liquid helps with metabolism.

That being said, I eat about 3,500 kcal a day mainly concisting of whole eggs, red meat, veggies, starches, fruits, and protein powders.

What supplements do you use?

BSN Syntha-6 Isolate Protein
BSN Amino X
BSN Hyper FX
Vitamin Water

What has been your biggest accomplishment in the fitness industry?

I would have to say my biggest accomplishment is knowing that what I do is motivation to others. By living the life I do, working the way I do, being positive the way I am, I feel as though I impact those around me and help them take the step towards bettering themselves and achieving fitness success!