Hi, Josef, could you briefly introduce yourself to our readers?
My name is Josef Rakich and I am 21 years old. I live in New Zealand and work in a gym as a personal trainer. I”m also an online personal trainer and I sell personalised meal plans and workout programmes worldwide. (www.JosefRakichFitness.com)
httpvh://www.youtube.com/watch?v=4uu9jQo1MDk
Could you describe a typical day in your life, and how you fit in your training and diet around your other commitments?
Well, I used to work 6 days a week as a personal trainer in a gym, but now that I’m doing my online stuff I have dropped it back to only working 2 days a week. I now have more time to focus on my online side of things. A typical day for me is: wake up whenever, train whenever, do whatever, go to sleep whenever. I always like to be out doing something through the day though, I can’t just stay at home every day, I get bored easily. On the days I work, however, I wake up at 5.30am and work until 1.00pm. I then train after that, and for the rest of the day just usually relax and chill out.
How do you approach training for aesthetics? And do you have an ideal physique, or set of proportions, in mind?
I just train every single muscle group 1x per week at high volume, with abs/calfs 2x per week, and just let it go from there. For example if it’s back day I will do many exercises and sets untill my back is destroyed, then I leave it for a whole week to rest, recover and grow. My ideal physique would be something like Kane Sumabat, or Greg Plitt.
Do you have any particular goals for 2012?

Yes, a lot! I want to take my physique to another level:  more lean muscle mass, and even leaner than before. I also have a lot of goals for my business side of things. I want my online personal training to take off even more than it already is, plus many other things in mind which I can’t yet say.

What is the worst thing you see people doing in the gym?

 Swinging front delt raises which they call bicep curls…
What’s the biggest mistake you’ve learnt from?
The biggest mistake I learnt from is not letting the body rest when it needs rest. I ignored all signs that I needed to take a week or a few weeks off training to let my body and central nervous system recover, I was just beating it constantly (not to mention I wasn’t getting in enough sleep). I basically fell into over-training and ended up getting glandular fever, which hit me big time. This can stay in the system for months and even years! Luckily I recovered pretty quickly after about 1 month, but that month was hell. I couldn’t eat anything at all, my throat was so sore I couldn’t even finish a protein shake. It was that bad… I literally woke up in the morning, went to the couch and fell asleep there, woke up then went back to bed and repeated that. I lost 7kgs of lean muscle mass as I was already very low single-digit bodyfat and it took me more than half a year to get back to where I was! Now I know to let my body have rest when it needs it, and I’m currently on a 2 week break from the gym.
A skinny, underweight young male approaches you, looking to gain mass, what would you advise him?

Work out a good programme and follow it. Stick to it day to day and train hard as you possibly can. Then work out a solid, high-protein diet with a calorie surplus and force feed yourself if you have to get the calories in. Do this every day, even they days you are not hungry. Get enough sleep. Wait 3-5 months and you will definitely notice a huge difference!
Thanks, Josef!

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