Sadik Hazovic is only 35 years old, but he has already competed in 18 IFBB Pro League competitions in both Men’s Physique and Classic Physique categories. He won the prestigious New York Pro Bodybuilding Competition twice (2013 and 2022), Arnold in 2015 He won gold in Men’s Physique He won the Classic and Mr. Olympia Competition where he competed five times doing.
How do you build that physique? The truth is, it’s not a diet, it’s not a workout. Instead, you need the perfect combination of both diet and training. It’s an art form that Hazovic and many other athletes have worked to master. Understanding how these two areas interact is key to building major muscles and strength.
The art of muscle building and ab shredding is always about blending things in. Hadzovic is committed to maintaining a fully-coordinated approach to eating When training. This year he has big goals, so this mix has to be done right. “My goal now is to win the Olympia,” he says.
Not sure how he’s going to pull it off? Let’s take a look at his day in his pre-Olympic training and diet.
There’s nothing plain or special about Hadzovic’s weight training routine. His regular sessions consisted of walking on a treadmill for a few minutes, performing a series of short series of mobility movements, and in which he hit one or two of his body parts with a barrage of heavy weights. configured (in the example below he has 31 sets).
Five days a week, he trains legs on Monday, chest and triceps on Tuesday, back on Thursday, chest and shoulders on Friday, and back and biceps on Saturday. Dr. Michael Camp, DPT, CSCS, and CES create Hadzovic’s routines and update them frequently. And Hazovic is always training hard. “People aren’t training hard enough,” Hazovic says. “They spend too much time between sets, or they are just counting reps while doing sets. If you can do it and you don’t have shortness of breath, you’re not really training.
One of his favorite days is a back and bicep session.
warm up: Treadmill walk, 10 minutes.
Hadzovic started using the treadmill just to get his blood flowing and start getting his heart rate up slightly. He’s not moving violently here, he’s just moving.
Exercise 1: Foam Roller T-Spine Mobility
This warm-up will loosen Hazovic’s back. That back mobility is key to his success. He does his 10 repetitions he does 1 set.
Exercise 2: Cat-Camel/YT-Ws
The bodybuilder keeps his back warm with cat and camel stretches to arch and round his back. He does one set of his ten reps of each move.
Exercise 3: Superset of straight-arm lat pulldowns and wide-grip lat pulldowns
Hadzovic does four sets of main exercise combinations. He starts with a straight-arm lat pulldown that awakens the lats. Also wide grip he fatigues his lats on pulldowns. He does his 4 sets with his 8-10 repetitions of each move.
Exercise 4: plate loading row
Hadzovic did a vertical pull. Now he takes a horizontal row that builds mid-back thickness, he also pushes this hard and in the first set he does 12, then he does 10, then he does 8, and finally to he repeats six times.
Exercise 5: Behind the Neck Lat Pulldown
Then it goes back to vertical pulls, so Hazovic can carve more detail into the lats and stack better contractions. Here he does 10-12 repetitions he does 3-4 sets. However, this is not a lift for everyone, so don’t be afraid to do another pulldown (such as a one-arm pulldown) here.
Exercise 6: machine preacher curl
Now Hazovic is turning his attention to his arm. He begins with Machine Preacher his curls and Isolation his exercises. He does his 4 sets of his 8-10.
Exercise 7: Standing EZ Bar Posed Curl
His biceps are already pumped and now he’s working on the high rep job. Hazovic does 3 sets of 10-12 here and holds for 3 seconds on top of each rep . This is a long set. It takes 40-50 seconds to pass.
Exercise 8: Incline dumbbell curl
Again three sets of 10-12 followed, with Hazovic holding three seconds at the top of each rep. He’s stretching his biceps deeper here, as his elbows are behind his torso initially.
Exercise 9: hammer curl
This classic move hits Hadzovic’s brachialis, a key muscle that actually helps your biceps bulge out. By the time he got here, he had accumulated quite a bit. He’s already done his 100+ arm exercises by himself.
Exercise 10: Standing Bent Over Rear Delt Cable Raise
Hadzovic does a little more back work at the end, this time also integrating the rear deltoids. Here he does 10-12 repetitions he does 3 sets. It’s a lightweight move, and the only one Hazovic does all day.
Hadzovic follows a classic bodybuilding diet that relies on adequate amounts of protein (1.5 grams per pound of body weight) and easily digestible carbohydrates for energy. Aside from a tablespoon of nut butter, all the fat Hadzovic consumes comes from the other foods he eats.
“The relationship between diet and training is very important,” says Hazovic. “It’s the same difference as if you had a race car and put 83 octane and 93 octane in it. You want to use race fuel in the engine.”
Not as much fuel as you might expect. Eight weeks after Mr. Olympia (when this interview was done), Hazovic says he’s lost 15 pounds of water and fat from his body, which he says he lost up to 0.5 pounds a day in his final four weeks of prep. You have to eat enough to hit the gym hard while losing pounds. On this day, less than 2,500 calories.
may vary. Hadzovic checks in daily with his nutritionist, his Kash Guidry. If Hazovic looks flat, that means “the muscles aren’t sticking out,” he explains. He swaps the chicken breast for a fatter fillet steak at one meal, or he adds 50 grams of white rice to any pre- or post-workout meal. “I eat the same he eats 15 different foods all year round,” Hadzovic jokes. “I’m in this meditative state all the time, and it’s normal for him to eat a high-protein meal every two hours. It’s normal for him to drink two gallons of water each day. He’s doing intense cardio for 45 minutes.” is normal.”
8 egg whites, 1 egg yolk
2/3 cup old fashioned oats
1/2 cup blueberries
Eggs are everything to start a Hadzovic day. Eggs are a complete protein and provide all the amino acids your body needs.
7 ounces chicken breast
7 ounces red potatoes
Chicken breast is one of the most revered sources of protein. Hadzovic adds red potatoes to the mix to add complex carbohydrates to his diet.
7 ounces chicken breast
6 ounces cooked jasmine rice
Yes, it’s chicken breast and carbs. Jasmine rice mixes to suit Hazovic’s palette.
Hadzovic just finished a workout with his fourth “meal”, a classic protein shake. He’s replenishing his body with protein after a workout and will be eating his biggest meal right away.
8 ounces of 96/4 beef
5 ounces cooked jasmine rice
Hadzovic is now cutting 6 ounces of beef. This is also his third different protein source in his day (after eggs and chicken), a versatile approach that helps balance his overall nutritional profile.
8 egg whites, 1 egg yolk
1 tablespoon almond butter
And here is the final meal. Hadzovic starts his day with eggs and ends the same. But now he’s wrapping up a meal-filled day, so he’s skipping carbs and instead gulping down his only fat, almond butter. It was from the source.
protein: 251 grams
carbohydrate: 154 grams
thick: 47 grams
You don’t have to be a professional bodybuilder to take some solid lessons from Hazovic. To build muscle, what you do isn’t as important as the intention behind it. Train hard and try to do a little more each time.
You don’t need a level of diet that Hadzovic adheres to year-round to get in shape. If you want to lose a little body fat, you have to create a calorie deficit and stick with it for months. increase.
Consistency is key. After all, Hazovic may be nearing the peak of his aesthetic potential, but it took him over a decade to get there.
WH Sharpe is from Colorado and lives in Vermont. Vermont is the only East Coast state to temper his passion for skiing. His other hobbies are hiking with his dog and using a pizza stone. WH writes about his health, training and nutrition.