Justin Bieber is one of those people that you either love or hate. But, no matter what you think of the pint sized superstar there’s no denying one thing – the kid’s got a rocking body.
In the last couple of years, Bieber has gone from typical skinny teen to ripped and muscular young man. How’d he do it? With the help of personal trainer Patrick Nilsson of Orange Gym Rats in Los Angeles. Nilsson and Bieber teamed up towards the end of 2014 and since then Justin’s physique has grown up fast. Let’s take a look at how they’ve done it.
The Bieber Training Camp
When Bieber cam to Nilsson wanting to put on some size and get defined, the seasoned trainer made an assessment of the popstar’s physique. He could see that Bieber was an ectomorph with a fast metabolism. Putting on muscle was going to require heavy weight with compound exercises. Justin would also have to cut back on the cardio and eat more.
McNamara saw that Bieber had good natural aesthetics and wanted to accentuate them . . .
We work out for aesthetics. So to get him to look his best, we went with a classic bodybuilding routine to try to develop as much muscle as possible.
A classic bodybuilding routine meant that Justin was training five days per week on a split routine. He follows a three day split which has him training back and triceps on Monday, chest and biceps on Wednesday and legs and shoulders on Friday. On Tuesday and Thursday they focus on working the core.
Along with super sets, compound movements feature heavily in Bieber’s workouts. These are basic mass building exercises that allow you to lift heavy weight. They involve more than one muscle group, so give you the maximum bang for your buck. Squats, the bench press, deadlifts and military presses are all effective compound exercises to help build muscle mass.
The split that Nilssen uses with Bieber is not the conventional pairing of agonistic muscles which work together, such as back and biceps. This allows Justin to maximally work muscles groups that haven’t already been pre-exhausted.
The pair do a lot of super-set work within each workout. As an example, on a back and triceps workout day, Justin will do a set of wide grip pull ups, immediately followed by lying triceps extensions. After four sets of this super set, he’ll pair dumbbell bent over rowing with push ups.
The typical rep range is between 8 and 12 reps pr set and four sets which usually be performed for each exercise. Each body part will be trained with between 12 and 16 sets.
Justin’s weight training sessions are short in comparison to what a lot of guys are doing in the gym. He’ll be in and out inside of 45 minutes. Nilsson believes in getting in, being totally focused on the target muscle groups, training them until you can hardly move them, then getting out. Unlike many others in the gym, you won’t find Bieber taking selfies or workout photos with fans. When he steps into the gym, he’s all business.
Here’s a sneak peek at the type of training that Bieber is doing right now.
This is Justin’s Monday workout:
- Wide grip pull ups
- super-setted with
- Overhead Triceps Extensions
- Bent Over Barbell Row
- super-setted with
- Triceps Dips
- Seated Cable Rowing
- super-setted with
- Reverse Triceps Dips
Justin will do 4 supersets of each combination. There will be absolutely no rest time between the two exercises. However, after each super set, he will rest for a full two minutes in order to fully recover. He sets his target rep count at 8 for each set. However, each set he increases the weight slightly. The final set is always a drop set. That means that he will perform as many reps as he can with strict form. He will then immediately drop the weight back a few pounds. Without a pause, he’ll try to pump out another 3 or four strict reps. Then he’ll drop back another few pounds and rep out another 3 or four reps. For the final part of the drop set, he’ll cut his initial weight in half and power through 10 slow, controlled reps. This type of training eeks out the last ounce of strength from the muscle. It also produces a wicked pump.
To get even more from his workouts Bieber takes a nitric oxide booster 30 minutes before hitting the gym.
How to Get Bieber Abs
If there’s one body part that Bieber is known for, it’s got to be his abs. He developed a pretty impressive six pack, and it’s only getting more defined. He and his trainer, Patrick Nilsson, focus on hitting the abs twice per week. Tuesday and Thursday are the designated days. Tuesday’s workout is more core specific, while on Thursday they focus on plyometric type training that burns off excess body fat. Here’s a look at a typical Thursday session:
- Walking Lunges
- Dumbbell Swings
- Sit Ups
- Leg Lifts
Justin does 20 reps on each move in sequence with no rest between reps. He then gets a 2 minute break before going through the routine again. He ends up completing the circuit five times for a total rep count of 700.
We all know that abs are made in the kitchen. It’s no surprise then, that Justin pays petty close attention to what goes into his mouth. The first thing he does is to make sure that he’s drinking plenty of water. He uses a fitness tracker which monitors his water intake and he has a goal of taking in 2.5 liters per day. He knows that staying hydrated is going to make hims stronger and it will help him to lose body fat.
Justin’s water intake goal helps him in his quest to cut down on his alcohol intake. After chugging through all that water, he just doesn’t feel like drinking anything else. That’s just as well, because alcohol contains a lot of empty calories that go directly to the stomach.
Justin is also a big consumer of protein. He knows that protein is the main muscle builder. It also fills him up, so he’s less likely to feel the urge to splurge on carb rich treat foods. In fact, he tries to keep his carbs around 40% of his daily caloric intake, with an emphasis on leafy green vegetables and fruit.
Bieber tries to eat whole grains over processed foods as often as he gain. In recent tines, however, he’s cut way back on wheat based products, preferring a gluten free diet. This has helped him to strip off any excess body in order to more fully bring out his abs.
While Bieber has been dabbling with a vegan diet, he is not yet committed to that way of eating.
The Result: Bieber Mark 2
Justin has managed to reinvent himself in a number of ways in the last couple of years. He seems to have put a lid on his obnoxious brat alter ego and project a more likeable image. At the same time, he’s managed to put together a body that is lean and muscular. The combination of the two is increasing his already massive fan base.