- Age: 32
- Height: 5’11” – 180 cm
- Weight: 198lbs. – 90kg
How it all began Lazar Angelov
I used to play basketball when i was small, and had two basket ball workouts a day and a weight workout in between them. I wasn’t a regular eater because i was not too clear on structuring my diet. I passed out a few times out of exhaustion because of this as I didst have the right nourishment to supplement my workout. Lazar Angelov
I was an ectomorph, and hence i was quite slim. I also did quite a bit of aerobics, and so was not able to gain too much of muscle mass. Lazar Angelov
Following my career as a professional basketball player, i spent a year in the army. My body went out of shape and i had a hard time deciding what to do with my life.
Fitness was one of my biggest passions after Basketball, so i decided to focus on that and that changed my life.
Any challenges or difficulties that made your transformation difficult?
At the beginning when i was not vey financially stable, i had to work in two jobs to support the new direction my life had taken. I was a personal trainer by day and security guard by night.
It was a very difficult period. I hardly got any sleep or rest. But it was all worth it. When you want something really bad, and you are willing to work for it, nothing can really stop you from getting it.
What is your life like after the transformation?
Many believe that once you work for and get the body you have always wanted, the rest is a breeze. This is not the case. The most difficult part about having the perfect body is maintaining it. The effort i put in to maintaining this body is almost the same effort that i put in to achieve it. I have to give it all to maintain the body and the moment i change my lifestyle my body gets out of shape. Most people believe that they give it all to their bodies but that’s not the case. They believe that they do everything 100% but things dont workout. Lazar Angelov
But if they could only see how one day in my life goes, they will realize that the effort they put in is actually just about half of what is required.
What keeps you going and motivates you?
My fans, who support me in everything i do and my clients, whose lifestyles and bodies i helped transform, are my motivation and Keeps me going. Lazar Angelov
What is your next goal?
I want to promote fitness around the world. My vision is to see the fitness model physique become the norm for a male body. I have a lot of things i can do in my head that needs time but because of my job i could not get around to them.
What is your current training philosophy?
Heavy workouts are my favorite kind and i continue to lift heavy. Even if I’m bulking or cutting, i make sure to lift heavy. If you have a naturally athletic physique with an ectomorph body (I’m actually a mix between an ectomorph and a mesomorph) using heavier weights will help you maintain a good muscle density. Lazar Angelov
I’m not too concerned about particular days of the week, and I rest when my body needs rest. Most of the exercises that i do change all the time. The basics such as squats, bench press and dead lifts are always present but even these i try to do differently each time.
What i have noticed is that many personal trainers and professional fitness models always try to change things to stress the muscles. They try to use different techniques that take them away from the basics, which are that the range between 5 and 8 repetitions are the best for achieving muscle hypertrophy and a sudden increase in weight in a certain exercise will also stress the muscle. What i try is doing small changes while sticking to the basics of bodybuilding.
Lazar Angelov Workout Routine
Day one: Chest/Abs
- Flat Bench 4×8
- Incline Bench 4×8
- Decline Bench 4×8
- Pullover 4×8
- Hammer Press 3×8
- Dips 3x failure
- Weighted Sit Up 4x failure
- Hanging Leg Raise- 4x failure
- Side Bends 4x failure
Day two: Back/Traps
- Bent Over Row 4×8
- Deadlift 4×8
- Pulldowns 4×8
- Pull Ups 4×8
- Cable Row 4×8
- Shrugs 6×10
Day three: Delts/Forearms/Abs
- Military Press Behind The Neck 3×8
- Machine Press 4×8
- Lateral Raises 4×8
- Weight Plate Front Raises 4×10
- Dumbbell Front Raises 4×8
- Reverse Pec Deck 4×10
- Reverse Fly’s (on incline bench) 4×8
- Weighted Sit Ups 4x failure
- Hanging Leg Raises 4x failure
- Side Bends 4x failure
- Side Crunches 4x failure
- Wrist Curl Behind Back 4x failure
- Reverse Wrist Curl Over Bench 4x failure
Day four: Triceps/Biceps
- Close Grip Bench Press 4×8
- Pushdowns 4×8
- EZ Bar Skull Crushers 4×10
- Cable Kickbacks 4×8
- EZ Bar Curls 4×8
- Wide Grip Curls 4×8
- Hammer Curls 4×8 (each hand)
- Concentration Curls 4×8
Day five: Legs/Abs
- Squats 4×12
- Squat (to bench) 4×12
- Bulgarian Squat 4×12
- Quad Extensions 4×16
- Stiff Leg Deadlift 4×12
- Leg Curls 4×16
- Glute Kickbacks 4×20
- Calf Machine Raises 4×20
- Seated Calf Raises 4×20
- Leg Press Calf Raises 4×20
- Weighted Sit up 4x failure
- Air Bike 4x failure
- Side Bends 4x failure
- Barbell Twists 4x failure
Favorite form of cardio?
I give preference to regular cardio or sprints. I would always prefer to go for a cardio session in the park, even when its cold, rather than doing my cardio in the gym.
For every cardio session, i run almost the same distance. I always try to finish my current session faster than my last session. I generally sprint for 100 meters followed by a minute of walking, and sprint again and switch between the two for a short while. A lot of cardio makes me lose my muscle mass so i don’t do it for a long time. I also avoid some types of HIIT with more arm movements that also results in the loss of muscle mass.
All around, my cardio sessions never last longer than 20 minutes and its recommended for other ectomorphs to stick to it as well.
Do you bulk and cut or stay lean year round?
I take on bulking when i want to increase my strength and try to look bigger. In winter, when my body fat percentage is at 10-12% i lift very heavy to gain a couple of pounds of clean muscle mass. As of now, I’m at the maximum of my potential, but with the increasing strength parameters, i can also increase my muscle. So every year i try to increase a bit of quality muscle mass. When one has reached ones genetic potential, gaining muscle mass becomes harder without the use of anabolic steroids. Beginners are better at putting on muscle mass quite fast as their muscles take any type of pressure on them as a type of stress.
The adaptation to this happens only after a certain time period and then the strategy for each person should change to continue progressing.
One of the key differences in my bulking diet now compared to what i did in the past is that i add more saturated and unsaturated fat to my diet. This helps me maintain higher levels of testosterone that has a very good effect on my muscle mass gain and strength. When it comes to my cutting diet, i go for a longer period of time on a low carb diet instead of a ketogenic diet. A keto leads to a lot of muscle mass so i prefer to go low carb or on carb cycling diets which helps me maintain strength and muscle density. But being on a low carb has its disadvantages as it does not let me burn fat as quickly.
What has been your biggest accomplishment in the fitness field?
My biggest accomplishment is that i am doing what i want to do while motivating people to work out. This is very important to me. The sponsorship contracts i have with Mutated Nation and Nike are also considered as some of my achievements. Being nominated as the person with the most aesthetic physique in some websites and for the best fitness model in 2012 also gave me a lot of confidence. I also had an interview with the Mens Health Magazine in Bulgaria which will be coming out soon. This is another achievement for me, as Men’s Health is one of the most popular magazines in the world.
But my key achievement is helping people transform their bodies. It’s my life’s mission.
What are your best 3 tips for someone looking to reach their goal physique?
01. To be patient – “Rome wasn’t built in a day”
02. Staying consistent with both your diet and training routine
03. Never giving up no matter the obstacle that is placed in front of you
“To achieve what others won’t, you have to do what others don’t!”
A Quick Chat with Fitness Model Lazar Angelov
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