Men’s Physique competitor Sadik Hadzovic is rigorously preparing for the 2024 Olympia, aiming to enhance his chest size to compete in a pro show during the 2024 qualifying period. As such, he needs to consume more calories to pack on more muscle during his off-season.
On March 20, 2024, Hadzovic published a video on his YouTube channel, offering insight into his chest training and grocery-shopping strategies for building muscle. See how Hadzovic trains his chest and eats for size below:
Hadzovic starts his day by ensuring he’s well-hydrated. Sadik Hadzovic consumes between a gallon and a half to two gallons of water daily. He explains that water detoxifies the body, accelerates metabolism, and promotes a feeling of fullness between meals. (1)(2)
If you’re a competitor or trying to get in shape…drink a minimum of one gallon water daily.
Besides water, Sadik Hadzovic includes a pre-workout shake before hitting the gym.
Hadzovic’s Workout for a Thick Chest
During the chest training session, Hadzovic foregoes supersets in favor of adequate rest periods between sets. Research indicates that resting for three to five minutes between sets can significantly enhance absolute strength and muscle growth. (3) Below is a breakdown of his chest workout:
- Machine Lateral Raises
- Cable Crossovers
- Machine Chest Presses
- Dumbbell Lateral Raises
- Cable Front Raises
[Related: Olympia Champions Chris Bumstead and Ryan Terry Train Shoulders Together]
Machine Lateral Raises & Cable Crossovers
Hadzovic performs machine lateral raises, emphasizing a slow execution of each rep and a focused control on the eccentric. He completes three sets of the cable crossover, preferring the standing variation. Hadzovic advises focusing on the squeeze during the concentric and stretch throughout the eccentric.
Machine Chest Presses & Dumbbell Lateral Raises
Hadzovic includes a drop set on the machine chest press to fatigue his pecs. He emphasizes dumbbell lateral raises as “the most effective thing for a Men’s Physique competitor.”
[Lateral raises] are the king of shoulder exercises regarding aesthetics and Men’s Physique.
He touts the delts as crucial for a successful stage physique as they “complete the V-taper, giving upper body width.”
Cable Front Raises
Hadzovic rounds out his training sessions with cable frontal raises, working each arm individually with dual stirrup handles.
Following his workout, Hadzovic nourishes his body with a post-workout meal featuring six egg whites, turkey bacon, spinach, and avocado, all wrapped in whole wheat with Swiss cheese, providing a balance of protein and healthy fats.
Grocery List for Bulking
While grocery shopping, Hadzovic shared his dos and don’ts of proper nutrition during bulking seasons. Here are some selections from his grocery haul:
- Muffins
- Purina Cat Chow
- Egg Whites
- Original Gatorade
- Sweet Red Peppers
[Related: Will Tennyson & Jeff Nippard’s Top Exercise Choices for Every Muscle Group]
Muffins
Since preparing for a Classic Physique competition in 2016, where Hadzovic needed to gain 25 pounds, he has developed a strong affinity for muffins, incorporating two into his pre-workout routine alongside 25 grams of whey protein.
Hadzovic’s choice of muffins provided 100 grams of carbs and 40 grams of protein to fuel his training. He often finishes any muffins his son leaves behind from breakfast, making them a staple in his diet.
Egg Whites & Original Gatorade
Hadzovic notes egg whites as relatively cost-effective and low in fat and carbohydrates. A single carton serves him for two and a half days, during which time he consumes 10 egg whites in the morning and another 10 at night before bed.
Hadzovic shares a tactic for carbohydrate replenishment: original Gatorade, packed with sugars, right after his workouts.
Sweet Red Peppers
Lastly, the bodybuilder incorporates sweet red peppers to enhance his meals, making them tastier and more enjoyable while prepping for a show.
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References
- de Salles, B. F., Simão, R., Miranda, F., Novaes, J.daS., Lemos, A., & Willardson, J. M. (2009). Rest interval between sets in strength training. Sports medicine (Auckland, N.Z.), 39(9), 765–777. https://doi.org/10.2165/11315230-000000000-00000
Featured image: @sadikhadzovic on Instagram
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