30 Years old Fitness model & Personal Trainer Tavi Castro posing/Flexing his body muscles, his height is 178cm and his current weight is 190lbs,
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Training
Tavi’s a firm believer in using free weights for building god, solid muscle. He says this is where the most muscle stimulation occurs. He also likes to stress the importance of developing the supporting muscle through isolation exercises.
This, as Tavis puts it, it to avoid the risk of injury through muscle imbalances. “You are only as strong as your weakest link.”
Here’s Tavi talking about his training approach to sets and reps;
A lot of fitness athlete have their own approach to cutting up for a competition, some like steady state cardio on the treadmill or cross trainer. While others like to use spinning bikes or other HIIT circuits. Tavi likes to sprint, this, he says, gives him the best results.
“Nothing gets me cut up and ready for a photoshoot faster, or more efficiently while sparing muscle mass, than HIIT. There is truth in the correlation between how a sprinter looks and how a marathon runner looks.”
Tavi’s Training Routine
Monday – Legs
Squat Wide Stance 4×8
Squat Narrow Stance 2×8
Stiff Legged Deadlift 4×8
Leg Press Wide Foot Placement 3×8
Leg Press Narrow Foot Placement 3×8
Leg Curls 3x drop set
Leg Extensions 3x drop set
Tuesday – Chest/Biceps
Flat Barbell Bench Press 4×8
Incline Barbell Bench Press 4×8
Dips 3x drop set
Flat Dumbbell Press 3×8
Incline Dumbbell Press 3×8
Barbell Curls 3×12
Heavy Hammer Curls 3×12
Cable Curls 3x drop set
Wednesday – Back/Traps
Deadlift 3×8
Bent Over Barbell Rows 3×8
Bent Over V-Bar Rows 3×8
Cable Rows 3x drop Set
Barbell Shrug 4×8
Dumbbell Shrug 4×8
Thursday – Shoulders/Triceps/Abs
Military Press 3×8
Barbell Upright Rows 3×8
Side Raises 3x drop set
Rear Pec Deck 3x drop set
Skull Crushers 3×12
Cable Tricep Extension 3×12
Over Head Cable Tricep Extension 3×12
Kneeling Cable Crunches 3×12
Standing Cable Crunches 3×12
Weighted Leg Raises 3×12
Friday – Chest/Calves
Incline Dumbbell Fly’s 3×12
Flat Dumbbell Fly’s 3×12
Incline Cable Fly’s 3×12
Pec Deck 3×12
Calf Raises 3×50
Seated Calf Raises 3x drop set
Saturday – Back/Abs
Wide Grip Pull Ups 3×12
Wide Grip Pull Downs 3×12
Close Grip Pull Downs 3×12
Machine Pull Downs 3×12
Crunches 3×30
Ab Rows 3×30
Leg Raises 3×30
Sunday – Rest
Recovery day
Nutrition
Being a fan of low carb eating when getting ready for competitions or photo shoots, Tavi would extend his low carb eating to get the most benefit. His diet would normally consist of 4 days carb cycling split; 250 gr, 150,100, 50. There were times when he’d add in an extra day of two of low carbs at 50g per day to get the bets results.
Here’s Tavi talking about his ratio of low carb days and extra cardio;
Tavi’s soccer background kept him looking lean most of his professional career, once he started lifting heavy, he managed to stay at around 8% bodyfat in his peak.
After he gained 8kg of lean muscle during his bulking phase through good nutrition and a solid training program, he’s a firm believer in clean bulking.
Tavi’s Supplements
Whey
Multi Vitamin
Creatine
BCAA’s
Omega 3
ZMA
Pre-workout when I need an extra boost
Vitamin C (severely underestimated)
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