Last Updated on January 7, 2021
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For IFBB Physique Pro Matt Christianer, the best plan of attack is really no plan at all.
Even before Matt Christianer became the first-ever IFBB Physique Pro in 2011, the fitness model knew the importance of staying ripped. “I’ve been walking around at 6% body fat since 2009,” Christianer says. ”Someone will get sick and I’ll get a phone call at 10 p.m. asking me to shoot tomorrow.”
It’s hard to believe anyone could maintain that level of shape by feel, but Christianer is attuned to his body’s needs.
“I do what I consider instinctive training,” Christianer says. “When I enter the gym and feel strong, I hit my weak points, and when I show up and feel weak, I hit my stronger muscles. “Life is unexpected; I don’t like to follow any plan that’s set in stone.”
CHRISTIANER’S TOP 3 COMPETITION TIPS
1. FIND THE ONE: If hiring a coach, pick one and follow him to the T. Don’t combine advice from different sources.
2. DON’T RUSH: Take 16 to 20 weeks to prepare for a show; you should already be stage-ready two to three weeks before a contest.
3. HAVE FUN: Being onstage is an energy exchange. Take the crowd’s energy and project it back to the judges.
WEIGHT: 180 lbs
RESIDENCE: West Hollywood, CA
SPONSORS: Six Pack Fitness, Faith for Fit Meals, myoatmeal.com
The shoulder workout below is an example of one of Christianer’s “instinctive” routines. Do the last set of each move to failure.
BEHIND-THE-NECK SHOULDER PRESS
SEATED LATERAL RAISE You’ll need: Dumbbells, Bench
MACHINE REVERSE FLYE