Name: Lazar Angelov Lazar Angelov
Height: 6"0 (180cm)
Weight: 195 pounds (88 kg)
Date of birth: September 22, 1984
Birthplace: Sofia, Bulgaria
When did you start exercising?
I started early, around 10-12 years old. I watched a lot of action movies and wanted to be that kind of hero. Then I got hooked on basketball and, of course, lifting weights at the same time. When I finished my basketball career, I served in the military for a year and then devoted myself to fitness.
I can say that I've had my fair share of tough times in my life, but I've gotten through them all, and I'm always ready to overcome whatever life throws at me. My life is like a bench press—if I don’t push up, it’s going to hit me. This is why I have been able to overcome the difficulties in life and move forward.
What mistakes did you make as a novice?
My biggest mistake was a lack of proper nutrition. I would not eat anything while working out. I even do two basketball workouts and one weightlifting workoutDon't eat anything while practicing. I wasted a lot of time in the gym before I knew how to train, how to eat, and how to recover. This is why I started my own website, so I can reduce the amount of time people waste on exercises that are confusing and have no effect.
Tell us about what people can find on your website that they want to know?
I customize individual training plans and nutritional prescriptions for you. Each training plan is set up based on the person's experience, lifestyle and their desired goals. I have made plans for people all over the world and have been delighted that they have approved and will recommend me to their family and friends. I'm planning on adding a ton of exciting training videos for the end of the year (2012). I'm in the process of finishing a new video right now.
We know persistence is key. What advice would you give to exercisers who are struggling to persist?
You have to be 100% motivated. You have to find something that drives you to get fit every day. This is why I advise those who have no desire to get fit not to comment or criticize those who have achieved more in fitness than the former. I only accept advice or criticism from people who are better trainers than me, and I ignore everyone else.
Do you listen to music while exercising?
I listen to music anytime, and I will hang out if there is no music. My favorite is HIP HOP, mainly Rick Ross's new album, but also some metal music and movie soundtracks. Here is a list of some of my recent workout music:
- Rick Ross - MMG Untouchable
- Rick Ross – High definition
- Rick Ross – King of diamonds
- Meek Mill feat. Rick Ross – Tupac Back
- Bugatti boyz – Another one
- Breaking Benjamin-Blow meaway
- Paul wall – They don’t know
- Nas – Hate me now
- Godsmack – I stand alone
- Rammstein – Sonne
- Tupac – breathin
What do you think about the last move you have to perform during a workout?
I would think about the pain I felt then and tell myself I couldn't let it defeat me.
Speaking of free weights and machines, what do you think are the pros and cons of each, and which one would you prefer?I prefer free weights. Only with free weights can you increase muscle mass, density, and strength. I love training hard, which is why I love free weights. I only use the machines at the end of my workout.
What are you most proud of?
What I am most proud of is when I receive emails from people thanking me, telling me that they have improved their fitness, reached their goals with my guidance or simply telling me that I inspired them to work out and improve. That's my purpose in life - to inspire people, to coach people to do the right thing, to bored them out if they're working out in the gym.
For me, it’s not about how many competitions I win or how many magazine covers I appear on, but how many people start working out with your encouragement and how many people change their physiques with your help.
Do you usually lose fat during weight gain competitions or do you stay in shape all year round?
I basically stay in shape throughout the year, but gain 10% body fat in the winter. Because I will practice blocks in winter. But since I am a natural bodybuilder, I cannot exceed the upper limit of 94KG during non-competition periods. The level I am at now is close to the limit of my potential. If I can gain 1-2KG of pure muscle within a year, I will be very happy.
What kind of aerobic exercise do you usually practice?
I try to avoid cardio, but generally I likeAerobic exercise. I lose a lot of muscle with cardio. I usually switch between HIIT and regular cardio, but I rarely do cardio.
What's your training plan like?
I don’t have a perfect plan, I train often and not with light weights. I take 2-4 days off a month. I love basic exercises and heavy weights - it's the only way for a natural bodybuilder like me to maintain a decent physique. A lot of people don't exercise often because they're worried they're overdoing it, but I'd rather overdo it than feel like I'm not doing enough. This is my isolation exercise schedule:
Day 1: Chest/Abs
Flat bench press: 48
Incline bench press: 48
Decline bench press: 48
Supine straight arm pull-up: 412
Hammer bench press: 312
Parallel bar arm flexion and extension: 312
Weight-bearing sit-ups: 4Failure
Hanging leg raise: 4failure
Weight-bearing side bend: 4failure
Side lying abdominal crunch: 4failure
Day 2: Back/Trapezius/Forearms
Barbell row: 48
Deadlift: 48
Drop-down: 412
Pull-ups: 412
Cable rowing machine: 412
Weighted shrug: 610
Standing behind-the-back wrist curl: 4Failure
Bench press with forward grip dorsiflexion: 4failure
Day Three: Deltoid/Abs
Behind the neck press: 38
Instrument press: 48
Dumbbell lateral raise: 410
Front barbell raise: 410
Front raise: 410
Reverse butterfly machine rear extension: 410
Prone reverse fly: 412
Weight-bearing sit-ups: 4Failure
Hanging leg raise: 4failure
Weight-bearing side bend: 4failure
Side lying abdominal crunch: 4failure
Day 4: Triceps/Biceps/Forearms
Narrow grip bench press: 48
Triceps pull-down: 48
Arm bar supine arm flexion and extension: 410
Rope pull back: 412
Arm bar curl: 48
Wide grip curl: 48
Hammer curl: 48
Standing behind-the-back wrist curl: 4failure
Bench Press Overhand Dorsiflexion Curl: 4Failure
Day 5: Legs/Abs
Squat: 412
Box Squat: 412
Bulgarian Squat: 412
Quadriceps flexion and extension: 412
Stiff-leg deadlift: 412
Leg curl: 416
Kneeling back kick: 420
Mechanical heel raise: 420
Seated calf raise: 420
Leg press and calf raise: 420
Weight-bearing sit-ups: 4Failure
Cycling while lying on your back: 4exhaustion
Weight-bearing side bend: 4failure
Barbell twist: 4failure
What's your diet like when you're trying to peak?
I started by just cutting out carbs 4-5 hours before bed. In the second step I will have a carb cycling period to lose fat, and finally I will have a ketogenic diet (high fat, low carb, moderate protein). This is only what I use when I'm about to reach 5% body fat. If I don’t have enough time, I will directly follow the ketogenic diet. Although this method will make me lose a lot of muscle, it will reduce fat faster.
Who is your favorite athlete/bodybuilder/fitness model?
I like physiques that are full of beauty, so my favorites are Ulisses Jr. (the model I introduced in the last article, are heroes cherish each other/good friends?) and Max Philisaire
What supplements do you take?
- Protein powder
- branch chain
- Fish oil
- Glutamine
- Arginine
- Glucosamine
- Nitrogen pump
Please give the three most important pieces of advice to those who want to be transgender!
- If you’re not sure about what you’re doing – get a personal trainer! (Subtext: Come to see my brother)
- Don’t listen to advice from people who have accomplished nothing.
- Remember, exercise should last no more than two hours, and eating should last all day, so you know which is more important?