Author: Jamie Do Rego

An athlete since his teenage years, Jamie Do Rego’s rise to the top of the UK bodybuilding scene should surprise nobody in the know. Fiercely ambition and disciplined, Jamie has already earned the prestigious accolade of being 2 X Welsh Overall Champion, with the ultimate goal if becoming an IFBB Pro. In addition to his competitive credentials, Jamie is also manages one of the most recognisable coaching/contest prep brands in the UK, with his clients consistently coming in peeled and winning acclaim.

Training intensity builds muscle

Posted By Jamie Do Rego on January 15, 2020

These days there is always a new craze when it comes to training, the majority follow what is popular and current rather than actually focusing on what works for them. Every week we here of a new training style or method, it happens so much I can’t even keep up.

For decades bodybuilders at the top of the game have built muscle off the basics! Stop overthinking and over complicating training. You want to know how to build muscle? Basic, heavy, Intense training WORKS! It’s that simple. Look st the majority of the top Olympians, you will see that 99% of them do the same training style. Split body parts each day giving focus to one major muscle group!

My philosophy when it comes to training is very straight forward! Go into the gym, destroy the muscle from multiple angles until there is nothing left to give and leave. I can’t stress how important it is to push to your absolute limits when in the gym. You should be giving 110% every set and every workout. Go in the gym with an animal like mentality. You are there to work and destroy everything in your path!

Below is my current split for the week.

Day 1: 1pm back, 7pm arms

Day 2: 1pm quads, 7pm hamstrings

Day 3: 1pm chest, 7pm delts

Day 4: 1pm back, 7pm arms

Day 5: 1pm hamstrings, 7pm quads

Day 6: 1pm chest, 7pm delts

Day 7: rest

Sessions are kept as heavy and intense as possible. We push much weight as possible whilst keeping rest periods very short, maximum 60 seconds in between sets! Volume is high making sure we hit the targeted muscle form every angle. Generally I would do 7-8 exercises per body part, increasing the weight every set of 4 sets in the rep ranges of 8-20 reps, the last set we will perform a triple drop set. I can’t stress enough how much intensity is key! This is what will get you in shape and bring real condition to the stage.

I’m a huge fan of the old school double split. The fullness I have seen over the last couple months is insane, it’s also allowed me to keep cardio very low and get leaner and denser week by week.

I’m not saying this split would work for everyone as it can be very taxing on the body and is for more advanced lifters. Everyone’s training capacity is different, some need more rest than others, some are able to push the body harder for longer. It’s vital you keep on top of rest and recovery. I personally have to get deep tissue work 4-5 times per week in order to keep this training intensity and volume. Once your body adapts to the work load you will start to really see the benefits out double split training.

BACK to BASICS with Jamie Do Rego

Posted By Jamie Do Rego on December 16, 2019

The industry these days is full of conflicting information especially when it comes to different types of training, it seems every week there is a new “BEST” training method or approach and the majority buy into the hype and follow what is popular and current.

I’m going to strip it back to basics and tell you exactly what I have been doing over the last couple months to improve my back.

You have to remember training is pretty simple

and straight forward, all that truly matters is your train HARD and INTENSE. Don’t over complicate your training with these new fancy methods, you want a muscle to grow?! Then hit that muscle heavy and hard! I feel as if these days people want to do the least possible to get the best gain, it’s like the idea of working hard has gone out the window. Now it seems to all be about rest and “overtraining”

It’s a word I hear far too often.

Iv spent some time in Kuwait over the last couple of months and I can tell you there is NO SECRET here!!! Guys simply train hard, frequent, basic with high volume. They are not “scared” of so called “overtraining. The majority will train 2 x per day doing double splits. Volume will range from 7-9 exercises per muscle group, rep ranges from 10-20 reps, 4 sets. It’s pretty much eat, sleep, train and breath bodybuilding here… that’s the secrete. The create an environment that you can only progress in and optimize every variable, rest, recovery, performance.

So I’m going to give you an insight to my back workout over the last couple months which I’ve seen huge improvements in thickness and density… the key is you attack the session hard. Lift to failure, keep rest short and the workout intense

Wide grip tbar row

Set 1: 15 reps

Set 2: 15 reps

Set 3 12 reps

Set 4: 12 reps

Seated plate loaded row (over hand)

4 sets

Set 1: 15 reps

Set 2: 15 reps

Set 3 12 reps

Set 4: 12 reps

Under hand seated plate loaded row

Set 1: 15 reps

Set 2: 15 reps

Set 3 12 reps

Set 4: 12 reps

T bar row close

Set 1: 15 reps

Set 2: 15 reps

Set 3 12 reps

Set 4: 12 reps

Close grip lay pull down

Set 1: 15 reps

Set 2: 15 reps

Set 3 12 reps

Set 4: 12 reps

Wide grip lat pull down

Set 1: 15 reps

Set 2: 15 reps

Set 3 12 reps

Set 4: 12 reps

Wide grip cable row

Set 1: 15 reps

Set 2: 15 reps

Set 3 12 reps

Set 4: 12 reps

Cable rope pull over (focus on stretch)

Set 1: 15 reps

Set 2: 15 reps

Set 3 12 reps

Set 4: 12 reps

Back extension

Set 1: 20 reps

Set 2: 20 reps

Set 3: 15 reps

Set 4 15 reps

As you can see above the workout is VERY basic using a lot of big compound exercises. If you hit this workout at maximum Effort I guarantee you your back will be in bits. Remember BASIC WORKS. Try not to over complicate things too much remember the most important factor in this sport is HARD CONSISTENT WORK.

Maximize your quad training

Posted By Jamie Do Rego on November 18, 2019

Everyone knows that bringing up your legs is not an easy task, below I’m going to give you all a detailed workout that will push you to the limit.

When we think about leg training or training in general we MUST focus on connection and contraction over weight, loading up the bar may look cool but we are not in the gym to build an ego, we are here to build muscle. The key is you fail within the reps and ranges, so this means do not speed the movement up as you start to fail, instead fail within the movement, embrace and accept the pain rather than running towards it. This is a key point I can’t stress enough, too many run away from the pain and start to increase the rep speed and let there form slip. Keep it all under control, remember that you are in control of the weight and not the weight in control of you!

Exercise 1:

Leg extension.

5 second positive, 5 second contraction, 5 second negative, pause for 1 sec at the bottom (off the stack) 5-7 reps to complete failure.

Rest 10 seconds

Normal controlled reps to failure using the same weight as above. Think control.. 2 seconds up 2 seconds down in a pumping motion.

Rest 10 seconds increase the weight by 25%

Partial reps from the bottom of the movement. 20+ reps

4 sets of the above

Exercise 2:

Hack squat.

3 second negative, dead-stop at the bottom and explode up, do not lock out at the top of the movement, keep the red Jon in the quads. 8-10 reps

10 seconds rest

Pump out as many controlled reps as possible… to failure

4 sets of the above

Exercise 3:

Leg press

Controlled movement of 15-20 reps, no lock out, keep tension in the quads… 3 sets of this

On your 4th set you will perform a rest pause set to 50 reps… (rest pause is where you will hit failure, rest or re rack the weight if needed, take a 10-15 second rest, then continue the remaining reps Until you hit your targeted rep range, you may need to rest pause multiple times to hit reps)

Exercise 4:

Leg extension top range partials… just working the top of the movement, contract hard.. 20-30 reps

Superset with

Walking lunges 20 reps each leg (add weight if needed to reach failure)

3 sets of the above

If this leg workout is performed correctly to maximal effort you will struggle to even contract your quads by exercise 4. Remember the key points:




Cheat Meals and Refeeds With IFBB Pro Jamie DoRego

Posted By Jamie Do Rego on October 21, 2019

As bodybuilders and fitness enthusiasts we all have a secret love for food but the question is when and where do we implement these “cheat meals”? How often and are they beneficial?

First thing you have to take into account is what phase of training are you in? Are you looking to gain muscle or are you getting ready for a show? That will play a vital role in how you approach your so called “cheat meal or refeed”! I will give you a insight into my personal approach and what I do both offseason and contest prep

So what is the difference between a cheat meal and refeed?

a cheat meal is generally a off plan meal of your personal choice, this may have some calorie restriction but it will usually be a free meal of personal choice. It can be used to kill cravings, fuel workouts or replenish after training.

A refeed is a more structured approach where you would pre plan according to the individual’s needs, this would be used more in a contest prep phase as and when needed. A refeed May be a simple case of increasing carbohydrates for that day or overall calorie intake.

Offseason I’m a huge believer in consistency but I also believe in balance during the offseason. i personally prefer to incorporate 2-3 cheat meals per week to give me some sense or normality, I can switch off, make time for family and friends and enjoy a meal out without thinking about it. I always say in Offseaon you need relax to a certain extent, remember you can’t drive a car at 100mph constantly, eventually it will run out of gas or worse the engine will blow, so know when to take a step back and when to put the peddle down. My offseason approach really helps propel me into prep as when the time comes im ready, fresh and prepared to go all out. I would generally have a cheat meal when I feel like it, to kill a craving or just enjoy a night out. This may be anything from a pizza to a burger. The only thing I would say is do not binge or over eat, always remember to be in control, once you are full stop. My guidelines for a cheat meal would generally be a main meal and a dessert, in my opinion I think that is more than enough. Control is always key.

Contest prep I generally incorporate refeeds. My reason for this is I believe you should feed the body only as and when needed, I don’t believe you should ever schedule anything. You must monitor constantly and use them to you advantage rather than making it a habit. We can utilize refeeds during prep to help fuel us or replenish the body during long durations of calorie deficit. My typical refeed would be a overall increase in calories for that specific day. Generally I would increase carbs around specific meals of more Calorific dense foods. Sugars work great around workouts and a larger denser meal before bed. I find refeeds much more beneficial on your digestive system as you have complete control of what you give your body when compared to a “cheat or free meal” we can use food sources that we know our body will tolerate and work well with taking the stress off the digestive system. So for example I may add a calorie dense food such as a muffin or cookie pre workout.

Both cheat meal and refeeds have there place but it will vary from individual to individual, you have to take into account how a person reacts to the above, if you gain fat easily i definitely wouldn’t recommend 3 cheats in an offseason as you would end up with unwanted bodyfat. So when planning always remember it will differentiate from person to person.

The Post Show Rebound With Jamie Do Rego IFBB Pro

Posted By Jamie Do Rego on August 20, 2019

The postshow rebound phase is often overlooked by many but if approached correctly we can make huge improvements in a very small time frame.

After a show your body is very anabolic after being restricted of calories and nutrients for an extended time period. An initial increase in calories can bring about huge increase in strength and volume within the muscle. If you optimize food you can make leaps and bounds in progress in a very small time frame whilst holding condition. Think of your body like a sponge during this period… it absorbs 1”” the nutrients and food you give it.

The key to an effective postshow rebound is having a plan In place immediately after a show. Routine is what you have known for weeks during content prep so it’s very important you plan ahead and do not slip out of routine into a posh show binge. A post show binge can be detrimental to your progress post show. Now I’m not saying don’t go out and enjoy yourself. I always allow my clients 2-3 days relaxed on the diet but I make it very clear to NOT BINGE. You must establish and keep a good relationship with food, lose concept and control of this and you can slip down into a slippery slope. This relaxed period is simply to give the mind and body a little break before the real work begins.

So how would I approach a post show rebound for my clients?!

By rule of thumb I would go off around 16-18 calories per lb of body wieght… all this will depends on the clients metabolism and response to food. I don’t want to increase too quick because It’s very important they stay tight and allow there body to utilize the calories efficiently. The macros nutrient split will obviously differ client to clients depending on carb sensitivity.. so for example I may but a client on a 30/50/20 split for someone who utilizing carbohydrates. That’s 30% of the calories coming from protein, 50% from carbs and 20% from fats. This will give there body plenty of nutrients and calories to put them in calorie surpluses and help growth.

The food sources used again will differ from client to client. A lot of people prefer to have a varied range of food sources. Foods that would maybe seen as more “relaxed” foods during rebound phases. This can be very beneficial for those who may be more likely to binge eat. If they gets foods that the enjoy and make them feel less restricted they are more likely going to stick to the plan and see it through. Others prefer to keep things very basic as if on a contest prep diet but with larger food volumes. I know personally I prefer to keep off-seaon foods relative basic as it’s what I’m used to. I wouldn’t say either way is right or wrong again it’s all down to the individual at the end of the day and giving them something the can stick to.

Training is the final aspect we must look over during this phase. Now with a huge calorie influx coming in it’s likely you’re going to get strong quick. We must be aware that bodyfat is low so I always recommend easing into your training. Now I’m not saying don’t train hard all out but be vary aware that you are very lean, the joints need time to adapt. Give your body a 2-3 week period of easing into your training before you starting loading crazy amounts of weight on the bar, they key is being smart. Use common sense and logic. If something feels to heavy or hurts a joint don’t be afraid to back off because last thing you want is an injury.

These are the 3 main factors I would take into account during rebound phase. A lot will differ individual to individual but if this phase is optimized you will make great progress in a very short time period.

Longevity with IFBB Pro Jamie Do Rego

Posted By Jamie Do Rego on July 18, 2019

As bodybuilders we have to understand the importance of longevity and health, we need to ensure our body is kept as healthy as possible in order for it to function optimally.

I personally recommend getting blood work done after every prep and before starting a prep. This is my personal approach to ensure the body is healthy and blood work is optimal before we put any extra stress on the body. The main markers I would test for would be

  • Kidney function
  • Thyroid
  • CBC
  • Liver function
  • Fasting insulin

In my opinion these are some of the most important factors to take into account and check…. blood work will give you and indication if something isn’t right and will help your resolve any hormonal issues. I think this is a part of bodybuilding which is overlooked but these days we have all the access we need to keep on top of the above.

Health supplements also play a huge pet in ensuring your body is kept healthy we can also correlate blood work with health supplements, if there is any issues usually they can be sorted with some sort of supplementation. Below are some of my staple health supplements that I would use on a daily basis year around:

All the above will keep on top of gut health, liver health and heart health. Cover the basics and make sure you’re giving your body the correct supplements to keep it healthy and optimal. Remember that when you are healthy your body is likely to respond much better so we must make it a priority.

I think another area we often overlook in terms of longevity is our training… these days I see far too many tearing biceps and injuring themselves due to there training style. My approach is to train smart, focus on tension and connection. Leave your ego at the door, do not just shift weight for the sake of it. Remember we are bodybuilders not powerlifters. The focus should always be on stress on the muscle rather than weight. Never be afraid to back off the weight if you feel you will get a better connection. Recently I have been very smart with my training. Iv Listened to my body, what movements feel good and what I connect with, Iv had very little niggles our injuries since taking this approach. Remember we have to think long term. I don’t believe anyone should be wearing knee wraps or elbow wraps at my age and have any sort of joint tendon issues.

So remember the importance of longevity in this sport. Always think of the long-term goal. Remember there are no shortcuts.

My Approach To Training Volume and Intensity

Posted By Jamie Do Rego on June 24, 2019

My current training split, my approach to training volume and intensity

Over the years I have done various amounts of different training techniques and styles. I really don’t believe that there is a “best” method, I think each style has its place and can be beneficial.

Now I’m not going to lie, I’m not a huge fan of the current progressive overload hype, this is just my personal opinion. I’m seeing more and more people chasing numbers and focusing on weight over form, it’s all well being strong but if you are not connecting or stimulating the muscle then what’s the point?! Another issue I have with this style is I’m seeing more and more bodybuilder become injured because they are simply trying to beat what the log book says, torn biceps and triceps etc.

My personal approach is to focus on contraction, connection, tension and stimulation. Our muscle only knows tension, it does not know a 70kg dumbell is a 70kg dumbell. Don’t get me wrong I’m not saying I never go heavy because I doc, sometimes my rep ranges go as low as 5 reps but if this is the case the tempos will completely change to make a lighter weight heavy. For example a incline press may be done with a 5 second negative 5 second pause 5 second positive and a 5 second contraction for 5 reps… this will itself make a relatively light weight extremely heavy.

For me now is about being smart and thinking long term. Last thing I need is any injuries, I have to think longevity and try to stay as healthy as possible whilst pushing my body. This means I have to train smart. Back in the day I was the guy trying to lift stupid amount of weight but I soon realized if I kept training this way there is no way I would see 30. I’d of been full

Of injuries. Be smart and be logical when training. Focus on your contraction and feeling every single muscle Fibre work. The key is your in control of the weight, focus on the muscle your using and never lose a single rep

My current training volume is pretty high but I’m a big believer in volume. I think I can help a great deal when it comes to getting lean and mean less actual time spent doing cardio. This prep I found I did very little cardio because my training volume was higher. This helped me stay much fuller and kept my legs big and full as I didn’t have to pound the treadmill. It also allowed me to eat much more food during prep due to a higher training volume. The key in my opinion is to keep training intense, push every session to the limit.

My current split as of now:

  • Day 1: Am Chest Pm Back
  • Day 2: Am Arms Pm shoulders
  • Day 3: Am quads, Pm hamstrings

I use this as a rotational 3 Days… I don’t have a specific rest day I simply rest when my body needs to. Some days if I don’t feel like doing my pm session because my body feels tired I’ll rest and just continue with the cycle. For me it’s about listening to my body when it comes to rest days. On average I’d say during this offseason phase I’m generally having one rest day per week but again this may vary depending on feel

The Am/pm split is tough but I’m seeing huge benefits in fullness and growth. I also believe this style is really helping my body utilize any food I give it and keeping me very solid and lean during this offseason phase

I’m very interested to see how my physique progresses over the coming months with this new style.

Bodybuilding For Beginners with IFBB Pro Jamie Do Rego

Posted By Jamie Do Rego on May 7, 2019

When first starting out it’s important to go keep thing basics and not over complicate or overthink too much. The issue these days is that there is almost too much information available, all of which contradicts each other, people will preach that there method is the best, that study x or y suggest this and so on…. we have almost over complicated the basics to a point where it’s easy to get confused and overthink every single aspect. Remember there is a million and one ways to get in shape… it can all work.

I’m going to break it down with what I did when I was younger and my approach to anyone out there just starting in this sport. Keep it basic and simple!

There are 3 key components:

  • Nutrition/supplementation
  • Training
  • Rest/recovery


Start out with basic clean quality foods, you have to ensure you are feeding your body with quality over processed or refined food… your intake will all depend on what you are trying to achieve… weather that be to cut or gain lean tissue… to be honest back in the day I did not weigh a thing… I just focused on eating clean and healthy… making sure I got and adequate protein intake in. In my opinion this is the best approach to start as if keeps it very simple! Just think clean quality foods, high in nutrients.


I started out very basic and would recommend the same to anyone getting into training. Make sure you are working with a balanced training split. I actually like the push, pull, legs split for beginners as it covers all muscle groups. This is the key. We must ensure we work the entire body equally to create a balanced physique. Use the basic compound movement and build a solid foundation before you start to over complicate training. Something like the below would be ideal:


Ex 1. Bench press

Ex 2. Cable or dumbell fly

Ex 3. Shoulder press

Ex 4. Side lateral raise

Ex 5. Tricep pushdown


Ex 1. Wide lat pull down

Ex 2. Bent over row

Ex 3. Deadlift

Ex 4. Shrugs

Ex 4. Barbell curls.


Ex 1. Squat

Ex 2. Leg press

Ex 3. Leg extension

Ex 4. Straight leg dead lift

Ex 5. Hamstring curl

Ex 6. Calf raise

The above is very basic but involves some essential compound movements to build a solid foundation. Focus on getting stronger each week on these basic Movements whilst keeping good form and range of motion

Rest and Recovery

This is probably one of the most important aspects of it all especially for beginners. You need to give the muscle adequate rest and allow it to recover and grow. So aim for 2 rest days per week. Remember we grow when we rest.

The key for any beginner out there is to keep it basic and not overthink. I can’t stress this enough. Remember Basic works.

Jamie Do Rego – #BecomingPro – SYD to DXB

Posted By Jamie Do Rego on April 15, 2019

Becoming PRO : follow Jamie Do Rego on his Pro Card journey now

Jamie Do Rego #BecomingPro Sydney to Dubai

Follow the journey to the New Zealand pro show for AD athlete Jamie Do Rego’s Debut as an IFBB Pro It doesn’t get any more real than this – check out the latest episode now

Travel & Staying On Track with IFBB Pro Jamie Do Rego

Posted By Jamie Do Rego on April 14, 2019

I think this is probably a topic that can help everyone as it’s something not many people cover!

This year has really made me realize that it’s much easier to travel and stay on point during prep than we think! Back in the day the thought of traveling used to stress me out… thinking about all the food prep and where I can train would be overwhelming, I simply couldn’t cope!

After being forced into certain situations and locked down to a hectic travel schedule I soon realized that it’s really isn’t all that bad and it’s actually easily manageable IF you are ORGANIZED!!

So how do I get around traveling form country to country and stay organized and on prep?!

I think the NUMBER ONE rule is you plan ahead, you know where you are situated? what supermarkets are close by and around the area? where is the nearest gym? Do I have cooking facilities? Do I have storage facilities?

These are all factors you must consider

In an ideal world when traveling I would generally just book a place with a kitchen, prep my meals as and when needed and train around my schedule… although not ideal to be out of routine it’s completely manageable if you are willing to make EFFORT to make sure you are on point and accountable

Worst case scenario and I have no access to cooking facilities… what would I do?!

These days we are blessed that most supermarkets actually do pre cooked meats and food, so as long as Iv got food scales with me I know I can make it work… I can buy pre cooked chicken, salmon, shrimp, tuna, egg whites, whey isolate from pretty much EVERY supermarket so I know I have redly available protein sources as and when needed… again with carbs if I know I would struggle with foods I would stick with rice based products such as baby rice or rice cakes… these make prepping your carbs so easy and convenient because very little food prep is actually needed… Same would go for oats… simply add water and your carb source is complete!!

Another question I often get asked if how do you deal with flights and water retention?

These days i keep it basic and simple, if actually used flights this year especially long haul flights to deplete and get drier and it works when you know how…

I would recommend fasting during plane journeys… I drink water but I generally would do no food during a flight… if My flight was a little to long/far I would stick to strictly protein during the flight… 1-2 meals do tie me over… ZERO carbs in my opinion is key during flights! Again it’s all manageable if your willing to do what needs to be done

They key to prepping and traveling at the same time really is just about being organized, not making excuses and doing the necessary…. if you want it bad enough you won’t let travel effect you… it’s that simple!

Jamie Do Rego – #BecomingPro – Sydney Day 2

Posted By Jamie Do Rego on April 5, 2019

Becoming PRO : follow Jamie Do Rego on his Pro Card journey now

Jamie Do Rego #BecomingPro SYDNEY, AUSTRALIA – DAY 2

Follow the journey to the New Zealand pro show for AD athlete Jamie Do Rego’s Debut as an IFBB Pro It doesn’t get any more real than this – check out the latest episode now

Jamie Do Rego #BecomingPro SYDNEY, AUSTRALIA – DAY 1

Posted By Jamie Do Rego on April 5, 2019

Becoming PRO : follow Jamie Do Rego on his Pro Card journey now

Jamie Do Rego #BecomingPro SYDNEY, AUSTRALIA – DAY 1

Follow the journey to the New Zealand pro show for AD athlete Jamie Do Rego’s Debut as an IFBB Pro It doesn’t get any more real than this – check out the latest episode now

Jamie Do Rego #BecomingPro [Episode 6] The Day After The Show

Posted By Jamie Do Rego on March 18, 2019

Becoming PRO : follow Jamie Do Rego on his Pro Card journey now

Jamie Do Rego – #BecomingPro – Episode 6: The Day After The Show

Follow the journey to the New Zealand pro show for AD athlete Jamie Do Rego’s Debut as an IFBB Pro It doesn’t get any more real than this – check out Episode 6 now Be part of it and #JoinTheHerd

Jamie Do Rego – Becoming Pro Episode 3

Posted By Jamie Do Rego on March 11, 2019

Becoming PRO : follow Jamie Do Rego on his Pro Card journey now

#BecomingPRO Episode 3 is NOW LIVE

Be part of it and #JoinTheHerd

Exclusive Elite Sports Nutrition Supplement Brand brought to you by Joe Binley

#PerformAndTransform #AthletesChoice

Jamie Do Rego – Becoming Pro Episode 2

Posted By Jamie Do Rego on March 8, 2019

Day 2 – Becoming Pro – Escaping the Ghetto

Day 2 of the journey to the New Zealand pro show for AD athlete Jamie Do Rego’s Debut as an IFBB Pro

Jamie Do Rego – Becoming PRO

Posted By Jamie Do Rego on March 8, 2019

Jamie Do Rego – #BecomingPro – Episode 1: Dubai to Aus

Day 1 of the journey to the New Zealand pro show for Jamie Do Rego’s Debut as an IFBB Pro

Goal Setting With IFBB Pro Jamie Do Rego

Posted By Jamie Do Rego on March 6, 2019

I think the problem these days is everyone wants the easy way out, not many are willing to work for what the truly want to achieve In life because the majority of the time these things take time! It’s about what you are willing to sacrifice in order to make a dream become a reality. 

These blog comes at a perfect time for me as I just achieved a life long dream in turning IFBB PRO ... I knew from the moment I got in the gym and opening my first Flex magazine that I wanted to take it to this level, I actually remember seeing jay cutler on the front cover of flex and I was blow away! Even at the young age of 18 I was also under no illusion that it would take years and years for me to achieve this dream but knew the only way it was possible is if I set realistic, achievable goals year by year, I knew it wouldn’t happen over night!

Iv competed for the last 7 years since 18 years old, Iv won multiple shows, Iv lost multiple shows, Iv came 2nd place and know what defeat feels like, Iv come 1st place, won overalls and know what success feels like… Iv had obstacles and set backs that have tried to break me, but only made me stronger and come back better! What I’m trying to say is the easy route isn’t the better route… the long tough lonely road is what will give you character and make you a better bodybuilder and person! So don’t be afraid of failure, know that it’s how you bounce back is what truly makes you better! Your attitude is Everything and only you can be in control of that!

So how do I set myself realistic goals?

  1. Be critical 
  2. Set realistic time scales 
  3. Don’t except it to come easy
  4. Understand it’s going to take time 
  5. Be prepared to make sacrifices 

I’m probably one of the most critical people when it comes to myself and that’s they key aspect when goal setting, I know what I’m capable of but also under no illusion that it’s going to take time and I’m going to have to work my ass off… it took me 7 years to turn pro and I’d been lifting since I was 15 for 10 years!

So what’s next and how do I realistically plan ahead from now?

Again I look this set realistic targets for me to hit year by year… obviously I will be doing my IFBB Pro debut in New Zealand this weekend, this will give me an idea where I stand against other IFBB pros and what I need to do from there in order to become better

So for example…. whatever happens this weekend is a win for me.. weather I make first call out or place dead last because right now I’m on cloud 9 for simply just achieving my life long goal… but it’s also here where the hard work and planning begins…

So for example say I make second call outs…

I would plan my goals year by year…

2020- make first call out in a pro show

2021 make top 3 in a bro show

2022 win a pro show

The above is me being REALISTIC and giving myself a good time frame… I’m under no illusion I have a long way to go but also believe I have what it takes to be on the big stage one day! Remember anything is possible and achievable but it all comes down to how bad you want it and what you are willing to sacrifice

So when setting goals for yourself don’t be delusional… if you can’t win your local qualifier or local show then the likely hood is that you won’t turn pro in one year. Be realistic, be smart and be honest with yourself! 

Most Important AD Supplements During Prep and Why

Posted By Jamie Do Rego on February 15, 2019

Supplementation plays a huge role in any contest prep, they help us optimize training and nutrition to its full potential … I’m not saying that you MUST take absolutely every supplement there is on the market but there are some certain supplements and products I never go with out!

My essential AD supplements during contest prep…

  • Liver support
  • Digestive enzyme
  • Greens formula
  • Fiber supplement

Liver support:

A solid liver support in my opinion is a MUST…. health is often overlooked in this sport but it’s vital you keep the liver and kidneys functioning optimally… episodically during a prep where your likely to put them through even more stress… having a solid liver support will help keep your liver protected… I currently use 2 servings of Project AD Liver+ am and pm during any contest prep!

Digestive enzyme:

Digestive enzymes Help us breakdown and utilize food… they can be very beneficial in making sure we absorb all nutrients and get the most out of the food we consume! Offseason or prep I would highly recommend taking a good digestive complex… I currently use Project AD Ravenous, 1 serving 3 x daily with meals.

Greens formula:

This is a product I never go without… full of antioxidants and vitamins to keep the immune system and gut healthy, we need to keep our health optimal in order to perform better! I currently use one servings daily of  Grazed, one serving AM and one serving PM.

Fiber supplement:

Fiber is very important within our diet to keep gut and digestion healthy… now I’m not the biggest fan of veg… I generally don’t eat much so it means I struggle to meet Fiber requirements to keep my digestive system optimal… so i generally supplement with Fiber+ 2 x per day… one serving AM and one serving PM … this product is one of my favorites and I can not live without… Fibre + chocolate mixed with Grazed is a life saver on any contest prep so it’s a must try!

All Supplements have their play in any contest prep or offseason… of course I use the likes of pre workouts, pump formulas, GDAs etc but I wouldn’t consider these essential…more as an extra to help us push our training etc.. at the end of the day it comes down to cost and what’s affordable for most individuals… but the above supplements I highly recommend during any prep! My Advice would to always choose a brand that is respected and reputable… I have used AD products way before I came onboard as an athlete with them.

Bringing Up Weaker Body Parts : Back Training

Posted By Jamie Do Rego on January 7, 2019

Bringing up weaker body parts is no easy task as we all respond differently to different styles of training so it’s very important to find out what works for you. Being a competitive bodybuilder makes you very critical of your own physique, you are constantly striving to improve which means constantly trying to bring up certain areas of your physique to bring a more complete look to the stage. In one way we are trying to chase perfection knowing full well we will never be perfect because you can always be better and improve. Even Mr Olympia will see flaws in his Physique and that’s what makes him have that title, so remember that, analyze yourself closely, be harsh and be critical because it will only make you a better bodybuilder.

Over the years I have always struggled with my back development, it’s only other that last year or so that I’ve actually seen huge differences in how it look, I actually think that this year (2019) will be the first year where my back shots are actually one of my strongest shots come stage. So what did I do over the past couple of years to improve this?

I think there is a couple of factors to consider when trying to bring up a weaker body part:

  • Training intensity
  • Training volume
  • Training frequency
  • Mind to muscle connection
  • Recovery

Remember, like I keep saying, we all respond differently, but from experience I can tell you that training intensity and effort is always going to be one of the main factors, however when it comes to bringing up a weaker body part your focus MUST be on connection and feel. I pretty much had to re train my whole back and learn to connect and feel every single inch of the movements, back in the day I was strong on my back but never actually felt it connect. My training style changed so much in order to bring this area up, at the start of my session I will focus on squeezing my back for the first 3-4 exercises, weight isn’t as important as form and connection, each rep will be a clear squeeze and pause at the Bottom, every rep performed slow and controlled, I keep my rep ranges between 7-10 reps for the first 3-4 exercises. Once my back was fired up and blown up I will then focus on some heavier movements where I will rep out a little more, because my back is so fired up I can now connect with it! for the next 3-4 exercises I will pump them.

Out for a good 8-15 reps!

I double up on my back each week, this is where training frequency comes in to play. We have to hit a weaker area more in order for it to improve in my opinion, especially if it’s lacking compared to other body parts. So for my back I focus on hitting session 1 with all wide grip movements 4 pull down motion and 4 rowing motions. session 2 will be all close grip movements, again 4 pulldown exercises and 4 rowing exercises. This really helped in bringing both thickness and width to my back in all areas.

So when it comes to bringing up a weaker body part I think you need to ask yourself a few questions…

Am I feeling the muscle connect? If not find a way to feel that specific muscle work…

Am I training it hard enough? If not make sure you give it 100% As this is one of the most likely factors of lack of development…

Am I hitting it frequent enough compared to other body part? If not add a extra training day in focusing on this weak area…

Is my nutrition and recovery allowing me to grow? Again another very important factor is are you eating enough and getting enough recovery to allow the muscle to grow, that means correct nutrition, supplementation, sleep and recovery…


Until the next post, enjoy your training and your results.


Jamie Do Rego’s Off-Season Strategy

Posted By Jamie Do Rego on December 3, 2018

Learn the offseason strategy behind one of the UK’s top up-and-coming bodybuilders, Jamie Do Rego as he chases his Pro Card.



I like to call the offseason “improvement season” because there really is no time to get complacent.


It is probably one of the most important aspects in bodybuilding when it comes to making improvements for the following season!


DO NOT neglect this phase, instead utilise it and make the most of this period because champions are truly made in the offseason!

One of the hardest aspects I seem to see when people are trying to make the most of this phase is staying CONSISTENT and executing the plan in place perfectly!


The majority tend to slip off track and get back into their old ways because during this phase the goal is much different.


Trying to add tissue is NOT easy both mentally and physically, especially when pushing the limits!


Mentally, we see ourselves get softer and look worse, while physically, we are forcing our body’s by pushing the food and pushing the limits in the gym.


It’s all about doing what’s necessary to reach your end goal and that’s the way I always approach my offseason. I know I will have to deal with some of the harsh truths and I won’t look great year round but that’s the reality when you are looking to add good amounts of tissue and improve.


I have never seen anyone stay crazy lean year round and add a huge amount of tissue the following year.


If you look at all the great pros, you will see that in the offseason the got somewhat much softer in order to allow their body to rest, recover and grow.


This is by no means saying get fat because there comes a point where if you push too much and body-fat gets too high it becomes detrimental come time to prep!


You want to stay in a position where you are solid and don’t hold much stubborn fat.


As a rough guide, I would say you should always be able to see your abs – doesn’t mean they need to be shredded but they should be visible!

Consistency in the Off-Season

Food and hard training are in my opinion the most important part of this improvement phase.


Don’t underestimate the power of consistency day in day out, week in week out, because that is what brings improvements.


The only secret out there is consistency: everyone is looking for a magic answer or new method but it really is so simple, it’s about who can stack up the most consistent years of the above!


Anyone who has been training and eating well for 10+ years will have an impressive physique. Remember, this is a marathon, not a sprint, so be prepared for that!

My latest Offseason

My personal approach this offseason was a little different to previous years as I feel now it is all about refining my physique rather than a case of I want to put on crazy amounts of muscle on this year.


I feel if I push too much I would end up running my midsection and spoiling my overall look so they key for me was to look at what areas I could bring up to make my physique more impressive.


I never pushed my food crazy high this year. Instead, I kept stable and made sure my weight stayed around 245/250.


I prioritized on muscle groups that needed more attention so I focused on organizing my training split around that.


My focus was to bring more back thickness, increase my outer sweep and develop my inner thighs.


To achieve this, I doubled up on back days: one day I would hit back all wide movements, the second session I would hit back all close movements.


For my quads. I focused on keeping my foot stance narrow and changed the position of my feet to really connect with my outer sweep. Of course I would still go heavy and keep my compounds in but towards the end of my leg workout the focus would be outer sweep.

For my inner thighs I actually hit them every other day post cardio, to keep them stimulated.


I believe my approach has definitely worked and I will see the improvement come the 2019 season on stage!

Food wise. I kept my offseason super basic.


I kinda went off how I felt because I know I’m not chasing weight or numbers – I simply ate 6 meals a day making sure I never missed a meal.


I would generally just make sure my protein per meal was around 6-7oz cooked weight protein and my carbs I would kinda go off how I felt.


Seems pretty crazy because back in the day I would NOT have done this, but that ’s simply because I am not chasing the same goal, it’s about refinement now.

So. my diet would look somewhat like this, but I would sometimes eat more or less carbs depending on how I felt, if I was hungry etc.

Meal 1:

1 bagel and jam

100g oats

12 egg whites

2 whole eggs

Meal 2:

6-7oz cooked protein (chicken/beef/salmon)

150g white rice

Pre workout meal:

100g cream of rice

30g jam

2 scoops whey isolate

Post workout meal:

6-7oz chicken

100g cream of rice

Meal 5:

Cheat meal (anything I fancied, sushi, burger, dessert sometimes)

Meal 6:

400g low-fat Greek yoghurt

1 scoop whey isolate

This approach, I believe really worked for me but I know back when I held much less tissue I would have never got away with the above. I’d have got fat as hell if I had a cheat meal every night, lol!


Now, I hold more tissue I get away with it, plus I really struggle to get crazy fat in offseason. I go softer but don’t really hold huge amounts of stubborn fat.


You have to take into account YOUR body and how it responds, as we are all different, so what works for me may not work for you!


I think the key is during this phase we are very critical of ourselves, we have to be!


Be harsh on yourself, Be committed to your goal, be consistent, be driven and be prepared to make sacrifices because that’s the only way you will improve.

Jamie DoRego Knowledge Bombs: The Mindset Needed for a Prep & Diet

Posted By Jamie Do Rego on November 2, 2018

The mindset needed for a prep & diet

#TeamAD’s Jamie DoRego discusses the champion mindset needed to approach a contest prep, and why it may not be for everyone.




The problem these days is everyone likes the IDEA of getting in shape – they love the idea of looking like the end results because at the end of the day that’s all that most will ever see.


They see you on stage at your very best but few know what you would have done to get there!


Dieting for a contest is not for the faint hearted or weak minded because it will push you to your limits and it will test you in every way possible both mentally and physically, especially the last couple of weeks when you are running on nothing but fumes yet you still have to push harder.


It will try to break you!


Your mindset must be unstoppable! You must be willing to do everything in your power to be the best possible you as your competition doesn’t care and the reality is neither does anyone else.


No one cares about your excuses!


Remember that YOU are the want that’s wanted to do this so all you have is yourself, your end goal and nothing can come between that!


You will have days that you are tired… so work harder; you will have days where you are hungry; so dig deeper. These are the opportunities to push beyond, where most people will quit and give up, but this is where you can prosper!


I often get asked “do you ever look at your competition?” and my answer is always the same: “why would I focus on something that I have no control over?” I cannot control what they do, but I CAN control what I do and the effort I put in on a daily basis!


So before jumping into a prep ask yourself are you really ready?! I keep it real and will tell you exactly how it is: I have to be in a certain state of mind before I think about competing again. It’s one reason why I didn’t continue to prep after my last show because I simply wasn’t ready to go again, I wasn’t ready to make the sacrifices I needed to be my best or put myself through another prep and feeling like that!


After 3 shows this year, I wanted to take a few months break to spend time with my fiancé, my family and enjoy the little things in life because I know come contest prep it has to be all or nothing, I have to be selfish and I have to make sacrifices!!




Make sure your mind is ready and that you are willing to do everything in your power before you just dive into a prep!

Jamie DoRego’s Bodybuilding Knowledge Bombs

Posted By Jamie Do Rego on October 19, 2018

We ask up and coming pro bodybuilder Jamie DoRego to share his thoughts on some of the most contested training and nutrition concepts around bodybuilding. Read on to see his thoughts!




1) What is the ideal amount of time for a contest prep?


It’s all dependent on body fat levels at the time of beginning a prep. With that being said, I always prefer longer preps. In general, I would always shoot for a 16 week prep for a show as I’d much rather prefer to be ready early and able to cruise into the show rather than chasing my tail last minute to be ready in time.


Time, in my opinion, means less stress and an easier prep with more food!


2) When should somebody introduce cardio into contest prep?


Again, this is specific to the individual, as it will depend on metabolism, training intensity/volume and general daily output!


My best advice would be to start low and slowly increase as and when needed as your body changes.


Think of cardio as a tool in the tool box that you can use to bring about a change; you don’t want to use all your tools at once.


3) What is the optimal meal frequency for muscle growth/protein synthesis?


I’m a big believer in meal frequency: I believe in eating a good 5-7 meals per days to keep the body constantly working, as muscle growth will all depend on overall calories consumed.


This may need to be over 5 or even 8 meals depending on the individual’s appetite and how their body is responding.


I think nutrient timing and frequency is very important in a prep of a off-season phase!


4) What calorie surplus should I eat at to gain muscle when bulking?


Again, this will depend on a individual.


You have to take into account multiple factors: current condition, metabolism and daily output.


I would suggest anywhere from 16-20kcals per lb of body weight.


The macronutrient split would be determined on there body type and how they utilise and process food… e.g an endomorph is usually carb sensitive so I would in this case lower carbs and increase proteins and fats.




Jamie is one of bodybuilding’s up and coming stars, so take his advice to heart and apply it to your own routine for maximum results to become elite!

The Truth Behind Getting Stage Lean with Jamie DoRego

Posted By Jamie Do Rego on August 28, 2018

Bodybuilding champion and already veteran competitor/coach of the sport Jamie DoRego reveals his ultimate strategies for getting contest lean that has helped him forge one of the most successful contest prep portfolio’s on the internet today.

1) Best advice for peak week?

My advice for peak week is very simple: the saying “if it ain’t broke don’t fix it” comes to mind. I believing in cruising in and making very minor manipulations to peak.

I believe the issue with most individuals is they try change way too much in order to get 1% better; they manipulate too much sodium, water, food, etc and instead end up looking worse.

Keep things simple and basic – use the foods you used during prep to carb up and stick to what you know. It makes no sense to me why people turn to things like pop tarts and carb sources they haven’t used for their entire prep. In my opinion you’re just asking for digestive problems!

2) What stage out should you start your prep?

I think it all depends on your starting point – if carrying more body fat you obviously need more time!

I used to always start my prep around 16 weeks out personally as I prefer time on my side and to be ready early so I can cruise in.

That being said, this year I got ready in 10 weeks which was very new to me but things happened very quickly this year!

I think we have to remember every prep is different but I would always prefer to be ready early and have time on my side rather than chasing my tail.

3) What key strategies do you use to give you/clients an edge on the competition?

I think being prepared is the most important aspect to give you the edge over the competition – practice makes perfect!

I always tell my clients to make sure they nail there stage presence, posing is key, make it look easy and effortless because it really shows on stage and plays in your favor!

I generally start posing practice around 8-10 weeks out and would do around 30-60 mins every other day!


Jamie is no stranger to the stage, and with literally dozens of clients having walked on and competed on the international arena already, you’ll be best advised to implement his advice!

Muscle Growth Hacking Q & A with Jamie DoRego

Posted By Jamie Do Rego on August 22, 2018

In this series of Q & A’s, we tap into the knowledge base of some of the most respected and knowledgeable heads in the industry, this episode with Project AD bodybuilder Jamie DoRego.

1) Is it best to vary rep ranges when training solely for hypertrophy/muscle gain, or is there a sweet spot bodybuilders should generally stick to?

I am a huge believer in listening to your body. I never go in the gym with a set plan of specific exercises, rep ranges or sets – I will train to how I feel on that day.

For example, if I’m feeling strong I will use a slightly lower rep range of around 6-8 reps. If I feel as if I’m dragging, I may shoot for 10-12 reps, but to me it’s all about how that specific exercise feels on that day.

Sometimes I will find myself doing an exercise for a totally random rep range or even a random amount of sets simply because it feels good. I may try that same exercise on another day and I get a total different feel from it – it’s a different way of training but it has worked great for me this past year and it’s also allowed me to stay injury free by listening to my body!

2) What is the optimal training frequency for muscle growth?

Again this is a very interesting question because my approach is probably very different to what the text book would say. I personally train a muscle group twice sometimes even three times per week.  I train high volume and high intensity with pretty much zero rest days. In fact, my last rest day was way back in May before Bodypower; it’s now August!

My approach has always revolved around hard work; I move quick with very little rest in between sets but always aim to lift as heavy as possible!

Some would call my style “overtraining” but it’s worked for me and I seem to continue to progress year by year so my philosophy is like the saying “if it ain’t broke don’t fix it”

3) Training twice per day: are there any circumstances where you would advise this for muscle growth if somebody has the time?

I actually used this approach in prep this year. I was hitting glutes and calves AM with my bigger muscle groups at night (PM) and it worked great.

I actually love the idea of a double split but I do think that in order for this to work food/kcals must be present.

In my opinion this approach wouldn’t be great on low kcals but on high food off-season or even during prep I believe it can be very beneficial. It also allows you to really focus on some weaker areas as the double split allows more volume and frequency on the muscle groups that need to be brought up!

My advice of taking this approach would be make sure your body can’t handle it as over time it will take its toll. Regular treatment and a good high kcal intake will be needed to keep you optimal and allow your body to tolerate the excess volume