Justin Woltering is an American fitness expert, author, model and actor. Having spent a long time in training improvement, Woltering has established himself as one of the most sought-after consultants in the industry. This is his complete profile, diet and exercise routine as well as mutant.
Justin Woltering Statistics
| Full Name: Justin Woltering | ||
| weight | Height | age |
| 95kg (210lbs) | 6′-3″ (190.5cm) | 38 years |
| Birthday | place of birth | Genus |
| on March 9, 1985 | New York | American |
Justin Woltering Biography
Woltering was a huge fan of fitness icons like Bruce Lee and Arnold Schwarzenegger while growing up. Inspiration from stories like those and guidance from his body builder helped Justin Woltering take his first steps in the fitness industry. He first started training Isshuryu Karate and later combined them with Jeet Kune Do and Muay Thai.
As the disease progressed in her teenage years, Woltering learned important life lessons and made fitness her main focus on personal well-being and support. He holds a bachelor’s degree in business administration and has several books. He has led successful businesses in training, fitness consulting as well as personal training.
Justin Woltering Workout Hacker
Woltering’s wife and daughter are a source of motivation for him to stay in shape and get better. He has specific goals and must keep working until he reaches them.
Woltering does not go with the traditional body part splits such as chest, arms, back etc. Rather, he found for himself a perfect routine that achieves a balance between hypertrophy and strength. Woltering recommends this split to all his clients as well. So what exactly is this split? It is quite simple. Two days to train the upper body and two days to train the lower body. Each session has one specific lift that is the focus of the entire workout. Woltering attacks, which mainly lift like a man, are used to make the most of strength and muscle gains. Other exercises in the routine help fill in the remaining gaps.
Justin Woltering insists that you can get bigger and stronger with this training method if you add reps, deadlifts, and most importantly, heavier weights.
A typical Justin Woltering training week looks like this:
Day 1 – Squats and Lower Body Workout
Woltering starts his training week with this lower body workout. When squatting is the lightest day of the day, he works to death. With a few warm-ups, the 38-year-old worked up to a maximum of 2 to 4 reps. So doing three sets with 4 to 8, 8 to 10 and 10 to 12 reps each, shaving off the weight a bit for each consecutive set. However, Woltering insists that the last rep of every set should be to absolute failure, meaning you can’t complete even one more rep in that set. So, choosing the right weight for each enclosure is key here. This rep range and number of sets is the theme for the main lift of each training session.
Other exercises in the lower body workout include leg curls, leg press, calf raises and sit-ups. Woltering suggests going after the full range of motion for the leg press. Weight should be kept from the back in heavy sit-ups. Make your partner feel pain while doing standing calf raises and use as much weight as you can.
The overall lower body workout includes:
- Barbell Squats – Kill yeast Top set of 2 to 4 reps, 3 switches 4 to 8, 8 to 10 and 10 to 12 reps
- Leg Curls – 4 alternating 15 reps to near failure
- leg press – 4 alternating 15 reps to near failure
- Segment Sit-ups – 4 sets of 10 reps
- standing calf – 4 changing 20 reps
Day 2 – Bench Press and Upper Body Workout
Since the bench press is the main lift of this training day, Woltering follows the same method he used for the main lift in the previous training session – Top set of 2 to 4 followed by three sets of 4 to 8, 8 to 10 and 10 to 12 reps with lower and lower weights .
The second upper body exercise in this workout is the pull-up press near the grip. Woltering recommends using a heavy weight to perform this exercise. It is not necessary to go all the way up and it is good enough to draw the eyes to be aligned with the bar. But you need to get the whole stretch at the bottom of the rep.
For the incline dumbbell bench press, the 38-year-old insists on using the same weights in each set. It’s totally okay if you reach failure at the eighth or ninth rep in the last two reps.
The training session ends with a superset of dumbbell curls and triceps rope pushdowns. The remaining periods between two consecutive lines must be absolutely minimal. That’s why Woltering recommends bringing a dumbbell to the pull-up machine so you don’t waste time between sets. Doing a superset increases the overall aerobic intensity of the training session and helps get more work done in a shorter amount of time.
Overall, the upper body workout includes:
Day 3 – Deadlift and Lower Body Workout
The main course of this training session – the conventional deadlift – follows a similar rep range and sets the pattern for the main lifts of the other training sessions. Woltering insists that he will not miss the rep for as long as possible.
“A little lower back rounding is fine, but don’t let Hernia try to handle more weight than you’re really capable of…” advises Justin Woltering.
Although it’s a lower body training group, Woltering throws barbell rows into it because he feels you can never really train the upper back too much. Hack squats, the second lower body compound movement, can be felt a little in the knees. Woltering says using knee wraps is wise if his hack is aggravating the recovery. Performing this exercise with controlled form and full range of motion is extremely important for Justin Woltering.
For calf work, Woltering does standing calf raises, along with seated calf raises in this session. While standing calf raises the gastrocnemius muscle in the calves, the variation of the seat works the soleus muscle lying beneath it. Woltering advises to hold the stretch for two seconds in each rep.
Overall, the workout includes:
- deadlifts – Kill yeast Top set of 2 to 4 reps, 3 switches 4 to 8, 8 to 10 and 10 to 12 reps
- Barbell Rows – 4 sets of 12 reps to failure
- Hack Squats – 4 alternating 15 reps to near failure
- Standing Pulldown Crunches – 4 total 20 reps to near failure
- The Calf sat down, grunting – 4 sets of 30 reps to near failure
Day 4 – Overhead Press and Upper Body Workout
The standing military press is the mainstay of this last training session of the week. Justin Woltering advises against using the leg drive because it is strictly a military press and not a pulse press. A training session that uses a few body weight movements and a widely weighted grip pull-up is next in the queue. The instructions for performing this exercise are similar to those followed for access control pull-ups. You don’t need to hold it until your eyes are on the bar, but make sure you do a good stretch at the bottom of the rep.
For the next exercise, overweight dips, Woltering used the same principles for the main lifts. But the rep range is a little higher. Work up to the top set of 4 to 6 reps and follow it with three 6 to 8, 8 to 10 and 10 to 12 reps.
The machine dips to follow the rows and Woltering prefers to do the exercise on a loaded machine rather than a single selector. Why? He did not explain. But as you progress on the fitness journey, you tend to grow out of the weights on the selectorized machine. On the other hand, plate loaded machines can load a lot more weight. Thus, it is possible to challenge the muscles loaded with heavier weights on the plate machines.
A superset consisting of dumbbell curls and v-bar thrusts completes the session. Rep ranges and sets are similar to the superset that completes the previous upper body workout.
Overall, the upper body workout includes:
Justin Woltering Diet
Justin Woltering wants to stay away from the purity trends that demonize particular nutrients and make them too restrictive. He doesn’t buy into the idea of ”healthy fats” and “healthy exercise.” Fat is one of the most essential macronutrients and plays a crucial role in maintaining healthy hormone levels. Woltering feels that a large number of people in the fitness industry still don’t understand its importance. He firmly believes that saturated fats, when properly sourced, can do absolute wonders for your health.
Woltering has a similar opinion about cholesterol as well, and does not like this that it was dismissed and blamed for heart issues. According to him, the purity of cholesterol has nothing to do with elevated cholesterol levels in the body. It is caused by other factors such as sugar and starch consumption.
“You want to feel great, lose fat and gain muscle? Eat beef and eggs,” advises Justin Woltering.
To be quite enough more saturated fat when proteins and other essential nutrients, Justin Woltering suggests starting from diseases perceived as fatty cuts of steak, whole eggs, chicken and even pork. Beef fat from cows feeding crops tends to be problematic. Therefore, the fitness of Americans is the skill of consuming more saturated fat when it contains healthy fats.
Justin Woltering recommends using fats as your primary source of energy instead of carbohydrates.
“Apart from the positive effects on hormone levels, all these fats are fantastic for energy. Forgetting the nonsense of carbohydrates as the best form of energy,” Justin Woltering says.
He feels that fats provide a smooth and continuous flow of energy and are a wonderful way to add clean calories to a muscle-building diet.
“Once you get used to eating higher fat and lower carb, you’ll wonder how you ever lived otherwise,” says Justin Woltering.
Justin Woltering uses food supplements for nutritional requirements. He is a sponsored athlete and uses supplements such as whey protein and mass gainers when he packs on muscle.
