2010 ModelsHealth Fittest Body Winner, Published Fitness Model and Eat The Bear Spokes Model Jeff Grant speaks with dualFIT.
Why did you decide to begin training and exercising?
I actually initially got into training for football in high school but soon after really got into reading fitness magazines and wanted to become a fitness model by the time i was in 11th grade.
What are your work out related goals for the future?
My immediate fitness goals on terms of my training is to add more size to my shoulders and lats being that I would say those are weaker points to my upper body compared to my arms and chest. In terms of fitness modeling I’d like to appear in the magazines that I still haven’t been in yet. I also plan to continue to work on the relaunch of my fitness site JeffGrantFitness.com and am working to develop some new concepts for the site which will be much different than any other fitness site. Another thing I really want to focus on is helping promote and grow my sponsor, ETB (Eat the Bear) which is a newer supplement company that I was actually signed by even before they launched the supplement line this past January. I also just recently appeared in my first Mens Physique show and would like to try to find the time to enter a few more of those (and win) before the end of the year.
What is in your experience the most effective routine?
For me, I have always found that the most effective routine is really isolating the major muscle groups. I will typically only train one major muscle a day and then throw in abs or calves following the training of that muscle. I will usually do a high amount of sets when training a certain muscle which is one reason why I isolate so much. I will do up to 20 sets per muscle. Some may say this is overtraining, but I have found to really add even definition you need to target every angle and every part of that muscle.
|JEFF GRANT’S WORKOUT ROUTINE|
Biceps/Abs/Cardio (Day One)
|Incline EZ Bar Curl||4||8-12|
|Alternating Standing Dumbbell Curl||4||8-12|
|EZ Bar Curl Against Wall||4||8-12|
|Hanging Knee Raises||4||20-25|
|Reverse Crunches (Flat Bench)||4||20-25|
|JackKnife Crunches (Incline Bench)||4||20-25|
Shoulders/Traps/Abs (Day Two)
|Anterior Lateral Raises||4||8-12|
|Side Lateral Raises||4||8-12|
|Bent Over Lateral Raises||4||8-12|
|Arnold Overhead Dumbbell Press||4||8-12|
|Lateral Cable Shoulder Extensions||4||8-12|
|Exercise Ball Crunches||4||15-25|
Back/Calves/Abs (Day Three)
|Bent Over Barbell Rows||4||8-12|
|Incline Dumbbell Rows||4||8-12|
|Lateral Pull Downs||4||8-12|
|Standing Calf Raises||6||10-15|
|Seated Calf Raises||4||10-15|
|Hanging Knee Raises||4||15-25|
|Side Knee Raises||4||15-25|
Legs/Cardio (Day Four)
|Stiff Legged Deadlifts||4||8-12|
Chest/Tri’s/Abs (Day Five)
|Flat Dumbbell Press||4||8-12|
|Flat Dumbbell Flyes||4||8-12|
|Incline Dumbbell Press||4||8-12|
|Incline Dumbbell Flyes||4||8-12|
|Cable Tricep Extensions||4||8-12|
|Exercise Ball Crunches||4||15-25|
What is your diet and supplementation like?
Meal One: 3/4 cup cooked oats mixed with blueberries, 7 eggs whites mixed with one whole egg and a slice of fat free cheese.
Meal Two: 2 scoops ETB all american blend protein powder cinnamon bun flavor mixed with water, 1 greek yogurt mixed with blueberries
Meal Three (pre workout): 1 large chicken breast, 1 large sweet potato cut up into baked fries, 1 serving of preworkout supplement (ETB Uncaged)
Meal Four (post workout): 2 scoops ETB grizzly pure whey isolate ice cream sandwich flavor mixed with 1cup of skim milk, 1 tbsp peanut butter, 1 tsp honey, 6-8 ice cubes in blender. 1 naked juice (for simple sugar). 2 slices of bread.
Meal Five: 1 medium flank steak, asparagus, romaine lettuce salad.
Meal Six: 2 scoops of casein protein in water or 1 cup of cottage cheese
What is one of your biggest training mistakes that you have made and how would you have done it differently?
This is a great question and was actually the last topic of an article I just finished for etbfit.com and that is not doing enough to prevent injury! A common mistake so many young people make and I was definitely one of them, is going into your workout not thinking about the possibility that you could actually get injured. I remember doing crossovers and getting as deep as I could to feel like I was getting a full range of motion or going down too far for benching and shoulder press again so concerned about getting the most gains from that exercise and not thinking that I could actually get hurt. Since I broke into fitness modeling about 3 years ago, from day one, I had a bad left shoulder, then about a year ago I hurt my right shoulder, so at one point this past year both my shoulders were bad. This was when I realized I had to take a more cautious approach to my training. I was getting so frustrated by these injuries because I felt my training couldn’t reach its full potential and it couldn’t. Now, I am much more careful to use more 90 degree angles and really watch my form, I also started wearing a weight belt (which I never did before) this has helped me tremendously and I can honestly say I am the healthiest I have ever been in my fitness career.
What is your top tip for general fitness?
My tip for general fitness is pick a goal and ideal physique that you want (not what you think someone else wants) I never wanted to be big and bulky like a bodybuilder and at one point felt like I had to be that way to make it into fitness magazines. But I never trained like that and never tried to achieve that look and still was able to reach my goals on terms of fitness modeling. But more importantly because not everyone reading this will become a fitness model and many probably don’t even want to I was always training hard and putting in the effort to achieve a look that I wanted and a look that I was proud of and thats what keeps you motivated, if you are doing it for another reason you are going to lose your motivation after time.
Photography: Michael A. Downs & Jason Jaskot