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)
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.
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.
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…
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.
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!