- 2024 The winner of Mr. Olympia, Samson Dauda, said that he had trouble gaining weight and developing muscles.
- Eating more dishes at home and whole foods helped her acquire size and strength to compete.
- His training is aimed at maximizing the muscles with a mixture of high repetitions and heavy goods vehicles in the hatching in time.
Looking at Samson Dauda, you never guess he was a lean child.
But the winner of 2024 Mr. Olympia – The most prestigious bodybuilding prize – said he had struggled to gain muscle.
“When I was young, I had trouble gaining weight. I was one of those guys who could get away by eating everything and I did not put a book,” he told Business Insider in an interview on his partnership with the brand Energy Drink Celsius.
Now Dauda weighs up to 330 pounds during the out of season season while he luggage on competition.
Born in Nigeria, Dauda moved to the United Kingdom in adolescence and began his sports career in Rugby, where a teammate presented him to bodybuilding. He started participating in 2014.
In 2020, at 34, he left his job as a construction worker to focus on full -time bodybuilding.
He said two changes in his diet and his training routine helped him unravel to cross muscle strengthening platforms: eat lots of nutritious foods and do high -reference training sessions.
High representation superssets can increase muscle growth
Dauda said that as a person who had trouble making earnings, his training involves as much time as possible to cause muscle growth.
To do this, its typical routine involves sets of consecutive exercises that start with a high number of repetitions in light weight, then decrease repetitions while increasing the weight over time.
The strategy allows it to obtain the advantages of lifting heavier weights, while maximizing the time that its muscles work.
“You put a lot of tension in the muscle over a long time,” said Dauda.
Supersets – Perform two exercises one after the other without rest – can also be useful for muscle construction because it saves time. Expeating the exercise allows you to let a muscle group rest while the other works, so you don’t have to wait between the sets.
You need additional calories and nutrients to develop muscles
All this work in the gymnasium needs fuel, and Dauda said that eating whole nutrient foods instead of processed foods has improved its earnings.
“You have to give your body the constituent elements so that you can use to develop muscles,” he said.
For a professional bodybuilder, eating becomes a full -time work.
Dauda said that his out -of -season diet, when he tries to develop muscles, involves 7,500 calories per day, the vast majority of which are whole foods.
“We cook all my meals at home, so we control everything. We know that the quality of the food is there and is able to put a quality of quality with it,” he said.
Typical meals include sources of protein such as eggs, chicken breasts, steak, chopped beef – research suggests that the ideal amount of protein for muscle gains is about 0.7 gram of protein per book of your body weight per day. Dauda also eats a lot of carbohydrates for food energy such as oatmeal, sweet potatoes and pasta.
He completes Lactrum protein shakes to ensure that he gets enough protein to develop muscles. It is also based on caffeine, including Celsius, to maintain its energy in the weeks preceding a competition, when an intense preparation can be exhausting and makes sleep difficult.
Dauda always gives herself a break, especially just after the competition. His favorite post-spectacle meal is pizza, ideally washed with a large bottle of coke. But after a few days of indulgence, Dauda is generally happy to return to her homemade cooked meal routine.
“You are so private for weeks and months that you have all those things you want to eat,” he said. “And after a week, you are a bit like, I have enough, I want to return to diet food.”
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