Get a fitness model's body, part 1
Latest in Full body workouts
2012 World Body Fitness Federation Champion and Reflex Nutrition athlete Shaun Stafford reveals the workouts and sports nutrition he uses to get ripped. Follow the programme if you want to look like him
Shaun Stafford is one of the most chiselled men we've ever met and it's no surprise that he won the 2012 World Body Fitness Federation Championships.
But his training isn’t the relentless, seven-days-a-week slog you might imagine. He does superset workouts four times week – where you do two complementary moves back-to-back – and focuses on one or two body parts per session.
Stafford’s diet isn’t amazingly complex either – it’s sensible and manageable. He follows some simple rules: lots and lots of protein-rich food, plenty of veg and a cheat day once a week where he eats more saturated fat to shock his metabolism into working hard to burn more body fat.
Taking the right supplements is also a big part of his regime and he uses top sports nutrition brand Reflex to help him get the lean, ripped look he needs to win competitions.
All this means that if you follow a similar programme you can achieve the same kind of results Stafford has. With that in mind, we’ll be sharing a week's worth of his workouts over four articles and revealing what Reflex supplements he uses.
If you follow the plan and take the same supplements as Shaun for a month you should end up looking ripped enough to grace the pages of Men’s Fitness. Do each of the four workouts once a week for four weeks, leaving a rest day between workouts when possible. Follow the video guides for of each of his workouts and take the Reflex products to get in the shape of your life in four weeks.
Back and biceps
A1 Fat wide-grip pull-up, 4x6
A2 Dumbbell curl, 4x12
Rest for 90 seconds
B1 Seated row, 3x8
B2 Alternating dumbbell curl, 3x10 each side
Rest for 90 seconds
C1 Barbell preacher curl, 3x10
C2 Lat pull-down, 3x20
Rest for 90 seconds
D1 Single-arm row, 3x12 each side
D2 Reverse-grip curl, 3x25
Rest for 90 seconds
E1 Battle rope waves, 30 seconds
Reflex nutrition to optimise your workouts
Reflex Muscle Bomb, £1.80
A ready-to-drink formula that's perfect to sip just before and during your workout. It contains energy-boosting amino acid L-Carnitine, as well as taurine and caffeine for increased mental focus when you need to concentrate in the gym.
Instant Whey Duo, £45.59
This protein powder contains a blend of ultra-high whey and Nutralys® pea protein. It's also rich in branch chain amino acids Arginine and Glutamine to help muscles repair and grow. Take this post-workout to help your body recover, strengthen and grow for the next big session.
Reflex Nexgen+ Sports, £18.38
Nexgen+ Sports is a top-quality multi-vitamin that provides magnesium for optimal muscle function, K2 for vascular health, D3 for a strong immune system and vitamin B to help you break down food better so you can harness more of its energy. Take three capsules a day.
One Stop Xtreme
reflex-nutrition.com, £78.38
Designed to outperform all other muscle-building formulas, One Stop Xtreme consists of three different types of whey protein, pure undenatured micellar casein, Creapure creatine, L-glutamine and zinc. The primary carbohydrate content of One Stop Xtreme is provided by a unique complex of organic oats and barley with naturally occurring vitamins, minerals and dietary fibre. Added to this is the designer low GI carbohydrate Trehalose.
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