Interview with Men's Physique athlete, Sérgio Costa.
- Name: Sergio Costa
- Age: 32 years old
- Height: 1.82 m
- Weight: 95kg
- 5th Place in the Portuguese Men's Physique Cup
How and why did you start training?
Since I was a kid, I've always been very involved with sport and played the most diverse sports, from football, basketball to table tennis.
Later, after a knee injury, which took me to the operating table and forced me to stop for several months, I ended up putting aside these sports practices and the sedentary lifestyle caused me to gain a lot of weight.
Then came the gym and the need to return to a healthier way of life as I always felt very physically tired.
At first it was very complicated for me, and I signed up several times without being able to follow a training plan for 1 month.
I wasn't used to that type of routine, until my brother Tiago, who already practiced bodybuilding, and I was lucky enough to meet Américo in the gym at that time, an excellent person, who became my training partner and a one of my best friends, who encouraged me and made me fall in love with iron and this way of life almost 10 years ago.
What type of diet do you follow?
I follow the cleanest type of diet possible based on white meat, fish, vegetables, sweet potatoes, oats, etc., with a corresponding junk day when I have a non-standard meal, for example, I escape for a pizza or respective French girl, if I weren't from the North.
When I want to gain weight I increase my intake of carbohydrates and healthy fat, and when I want to lose fat the big difference is the increase in cardio training.
Meal 1: Oat Pancake with Egg Whites, Cinnamon and Multivitamin
Meal 2: Wholemeal Bread with Natural Tuna and Egg Whites
Meal 3: Turkey or Chicken with Vegetables and Rice or Sweet Potatoes
Meal 4: Whey or Chicken Shake with Rice Toasts and Piece of Fruit
Meal 5 (Pre-Workout): Oat Smoothie with Egg Whites, Grapes, Raisins and Cinnamon
After training: Whey shake
Meal 6: Fish with Sweet Potatoes or Rice and Vegetables
Meal 7: Beef with Vegetables, Peanuts and Multivitamin
What type of training do you follow?
I usually do muscle hypertrophy training 5 to 6 days a week.
I'm a fan of heavy loads with sets of 8 to 12, with the aim of keeping my posture as correct as possible.
I'm not an example for anyone training to perform them perfectly, but it motivates and challenges me to always go beyond what I'm used to lifting in the last set. It's not about ego but about personal motivation.
Training A – Chest, Lower Back and Abdominals
- Incline Dumbbell Chest Press 12-10-8
- Chest Openings Flat 12-10-8
- Chest Press Flat 12-10-8
- Chest Cross-Over 12-12-12
- Chest Openings Declined 12-12-12
- Lumbar Bench with Load 12-12-10-10
- Abs
Training B – Legs and Calves
- Unilateral Extension Legs 12-10-8
- Leg Press 12-10-8
- Legs Squat 12-10-8
- Leg Lunges 12-10-8
- Legs Squat Between Steps 12-10-8
- Partial Twins at Multipower 12-12-12
- Gemini Twins on the Machine 15-15-15
Training C – Shoulder Trapezius and Abdominals
- Shoulder Press to Back of Neck Multipower 12-10-10-8
- Dumbbell Shoulder Press 12-10-8
- Side Shoulders 12-10-8
- Shoulder Press Military 12-10-8
- Back Shoulders with Rope 12-10-8
- Trapeze Shrinks at Multipower 12-12-12
- Trapezius Curls with Dumbbells 15-15-15
- Abs
Training D – Back and Lumbar
- Back Row with Olympic Bar 12-10-10-8
- Back High Closed Handle 12-10-8
- Back Row T 12-10-8
- Back Deadweight 12-10-8
- Back Raises 12-12-12
- Lumbar Bench without Load 15-15-15
Training E – Legs and Calves
- Legs Flexor standing 12-10-10-8
- Multipower 12-10-8 Inverted Press Legs
- Legs Romanian Deadlift 12-10-8
- Legs Flexor Machine 12-12-12
- Leg Press 12-10-8
- Calf Plantar Flexion with Step Multipower 12-12-12
- Gemini Press 12-12-12
- Unilateral Twins with Step 12-12-12
- Abs
Training F – Biceps Triceps and Forearm
- Seated Biceps Curl with Rotation 12-10-10-8
- Unilateral French Triceps Press 12-10-10-8
- Biceps Curl with Z Bar 10-8-8
- Triceps Press Closed at Multipower 10-8-8
- Biceps Bench Scott with Dumbbell in Hammer Hold 10-8-8
- Triceps Extension with Wide Handle 10-8-8
- Inverted Forearm Curl 12-10-8
- Forearm Wrist Curl with Bar on Bench 12-12-12-12
Where does your motivation come from?
My daily motivation comes from my way of being and facing life, I try to do my best in everything I do.
What supplements do you use?
Those that financial availability allows :)
I normally use whey and vitamins, often supplementing with BCAA's It is pre workouts, but without a doubt the biggest share is in the diet.
If you have money, first spend it at the supermarket, if you have any left? think about supplements ;)
Any tips in particular for those just starting out?
The main thing of all? Patience, a lot of patience as results do not appear overnight.
Remember that from the moment you enter the gym you are there to train, there are no results without diet or magical journeys without hard work.
Video of Sérgio training
I want to give a special thanks to my better half Agnieszka, who has this same passion and is also an IFBB athlete, and without her it would have been much more difficult to achieve my fifth place in the Portuguese Cup.
To my trainer Hugo Silva who was tireless in my preparation, to my friend Marco Imperatore always available with a word of support and motivation "we're together", to my training partner Fabio Santos who suffers like me the daily struggles of another training session, to everyone at Ginásio PerfectForm, friends, acquaintances, staff, for all their support and friendship and especially to Paulo Fonseca, Carlos Deus and Andre for all their support on the day of the test.
If everything goes as planned, in April I hope to be competing in the 2014 Mens Physique National Championship.
Good training for everyone.
