Some athletes have genetics on their aspect, and others combat for each pound of muscle on the street to success. IFBB professional Deniz Duygulu is likely one of the latter.
Duygulu weighed 112 kilos as a highschool athlete, and friends instructed him he’d by no means make it as a bodybuilder. Undaunted by the naysayers, Duygulu discovered his dwelling within the males’s physique division, turning into the primary physique winner of the NPC USAs. Now he’s looking forward to the professional highlight.
“Count on to see 5 to 6 extra kilos of muscle and higher conditioning in contrast with final yr,” says Duygulu. “I targeted on conditioning within the low season, maintaining energy excessive however clear, which allowed me to remain leaner.”
Duygulu’s contest prep begins 12 weeks from the present, when he trains for muscle “hardening” reasonably than sheer bulk by fine-tuning his coaching with extra supersets. At seven weeks out he lowers his energy from 4,500 to 2,500, with fewer carbs and fat.
Duygulu constantly trains his legs, although the thighs are hid in physique competitors, as a result of it provides him “higher symmetry and a greater general look,” he says. Coaching legs additionally promotes fats loss. “I burn extra energy throughout my high-intensity leg exercises than in another exercise throughout the week,” he explains.
Now not the thin dude, Duygulu shares his ardour for wholesome dwelling at health occasions and engages along with his new followers on-line. His recommendation to underdogs: “Don’t let anybody discuss you out of your goals. If you wish to compete, work onerous and keep constant.”
Practice Legs Like Duygulu
THIGHS
Duygulu makes use of this routine as soon as every week. Relaxation one minute between every set. Go straight to the following train after finishing the earlier one.
EXERCISE/SETS/REPS
Squat 4 15/12/10/8
Mendacity Leg Curl 4 15/12/10/8
Leg Press 4 15/12/10/8
Standing Leg Curl 4 15/12/10/8
Hack Squat Machine 4 15/12/10/8
Dumbbell Romanian
Deadlift 4 15/12/10/8
Hip Abductor 4 15/12/10/8
Hip Adductor 4 15/12/10/8
Barbell Strolling
Lunge 3 Stroll 25 yds. and again
CALVES
Duygulu trains his calves thrice every week on upper-body days, when his legs aren’t fatigued, as a result of he says calves are a “cussed” muscle for him.
EXERCISE/SETS/REPS
Donkey Calf Elevate 3 20/20/15
Standing Calf Elevate
(toes out) 3 20/20/15
Standing Calf Elevate
(toes in) 3 20/20/15
Standing Calf Elevate
(toes straight) 3 20/20/15
Seated Calf Elevate 3 20/20/15
ABOUT DENIZ
Peak: 5’9″
Weight: 190 lbs
Age: 31
Residence: Coral Springs, FL
Twitter/Instagram: @DenizDuygulu
Web site: denizduygulu.com
Sponsor: EXN Diet, Recent Meal Plan
