Omar El Sheikh talks about his passion for muscle building, shares a detailed workout plan, and discusses the mistakes he’s made along the way.
What is your athletic background, and how did you get involved with bodybuilding, and what do you love most and least about it?
When I was in high school I had a subscription to a fitness magazine. I remember looking through the magazine and knowing from a young age that I wanted to start working out and one day look like those athletes, so I decided to join a gym and I have been hooked ever since.
What I love most about bodybuilding is that it gives me the opportunity to challenge myself both mentally and physically, knowing that you get only what you work for. It is the perfect mental escape and an ideal stress outlet.
What keeps you motivated?
I enjoy anything that challenges me. I feel like I am in a constant competition with myself to improve. My belief always kept me hungry to research more and kept me asking till I find answers to my questions. I also get motivated from the impact my progress has on others, besides I am interested in arts which made me look at my body as a piece of work trying to perfect it.
What are some of your best training tips for someone who wants to look good and ripped?
Think about everything you do. I realized that fitness is 100% mental. Your body won’t go where your mind doesn’t push it.
There is a famous saying ”Abs are made in the kitchen” which I believe to be true. If you just want to look good, take care of your nutrition and quit any unnecessary food you consume. You will find many things to replace junk food which are so tasty and beneficial, and working out four times a week for one hour will give you better results. It’s not about restrictions, it’s about creating new habits. Once you feel the progress you will never quit.
What are some of the most common mistakes made when someone is trying to build muscle and/or get ripped?
“How much can you bench?” That question is often asked and it has always been a gym cliché, which makes some people work the barbell and lose concentration on the muscle.
Over-reliance on machines. Most modern gyms have bench press machines but you have to resist the urge to bulk around mechanical movements. Despite the modern machines the best chest workout is free weight training.
Carefully control the half reps in training (take 2 seconds to lower the weight and a 2 seconds to raise it).
Which workout has worked best for you?
- Day 1 – Bench press day.
- Day 2 – Back.
- Day 3 – Shoulders.
- Day 4 – Off day.
- Day 5 – Arms.
- Day 6 – Lower body.
- Day 7 – Off day.
Abs are performed every other day.
Day 1 Bench Press
|Barbell Bench Press||4||10|
|Dumbbell Bench Press||3||10|
|Incline Dumbbell Pullover||3||10|
|Incline Bench Press||4||10|
|Incline Dumbbell Bench Press||3||10|
|Decline Bench Press||4||10|
|Decline Cable Bench Press||3||10|
|Parallel Bar Dips||3||15|
Day 2 Back
|Wide Grip Lat Pull Down||3||10|
|Bent Over Row||3||10|
|Seated Cable Row (Close Grip)||3||10|
|Rope Lat Pull Down||3||10|
|One Arm Dumbbell Row||3||10|
|Behind The Back Barbell Shrug||3||10|
Day 3 Shoulders
|Dumbbell Front Raise||3||10|
|Seated Arnold Press||3||10|
|Dumbbell Lateral Raise||3||10|
|Seated Dumbbell Press||3||10|
|Cable Upright Row||3||10|
|Curl Bar Shoulder Press (Behind the Neck)||3||10|
|Dumbbell Row Shoulder||3||10|
Day 5 Arms
|Dumbbell Preacher Curl||3||10|
|Neutral Grip Dumbbell Curl||3||10|
|Dumbbell Tricep Extension||3||10|
|Dumbbell Tricep Kickback||3||10|
|Cable Tricep Pushdown||3||10|
Day 6 Lower Body
|Standing Calf Raise||4||20|
What are your best tips for getting ripped and shredded abs?
Treating your abs like any other muscle group, which means they need a proper workout and time to recover before getting hit heavy again. Getting that vascular look you have to add weights to your abs workout routine. For best results work abs every other day.
What does your post-workout nutrition and supplementation look like?
Post workout meal consists of whey protein and glutamine, or BCAAs plus a meal with high protein (ex: grilled chicken breasts) and good source of carbs (ex: mashed potatoes or yams). The first hour post workout is known as the golden hour.
What are your favorite cheat meals and foods?
I get a cheat meal every ten days which will always be pizza. I consider that a reward for myself and I always feel pumped with lots of energy on the next day.
What are some of the biggest training mistakes you’ve made?
I used to put all my efforts to the upper body. Neglecting hitting my legs at the beginning made me lose lots of gain,s which was going to add more lean muscle to me.
What does your current supplementation plan look like?
- Pre workout: Jack3D.
- Optimum Nutrition Hydrobuilder (1 scoop after breakfast and another scoop post workout).
- Glutamine SR every 12 hours.
- Universal Nutrition Uni-liver amino.
What are some of your favorite motivational quotes?
- I am indeed a king, because I know how to rule myself.
- The bad workman blames his tools.
- He who has health has hope, and he who has hope has everything.
- A good example has twice the value of good advice.
- Practice as if you are the worst, perform as if you are the best.
- If it doesn’t challenge you, it doesn’t change you.
- Take pride in how far you have come and have faith in how far you can go.
- Work for a cause, not for applause. Live life to express, not to impress. Don’t strive to make your presence noticed, just make your absence felt.
- Respect the training, honor the commitment, cherish the results.
- First we form habits. Then they form us.
- Take care of your body it’s the only place you have to live.
If you could be one athlete or person for a day, who would it be and why?
Fitness model Greg Plitt. Greg still has a unique style and physique. I think it would be beneficial to experience his daily routine and workout.
Funniest thing you’ve seen at the gym recently?
The punch of those guys who appear a month before summer looking forward to achieve a physique which other people have been working all year to get it.