Run Your Own Muscle Transformation: Joel Corry Q&A

Brit fitness model and occasional DJ Joel Corry knows how to succeed with a muscle transformation – here are his nutrition and exercise tips/p>

Q What's the first thing to do when starting a muscle transformation?

A. 8The first thing you should do is research! Gain the basic knowledge of training and diet before you embark on training and a diet plan. The more knowledge you have, the fewer mistakes you will make and the quicker you will achieve your goals.

Q. How much training do I need to do?

If you are training correctly then 4-5 weight sessions a week would be sufficient. Each session should be approximately 60-90 minutes long. I would also add in some HIIT (High Intensity Interval Training) cardio session. I find the most effective time to perform cardio sessions is in the morning before breakfast (fasted) or post-workout. It might seem quite intense to begin with. If I’m struggling for energy then I top up with Optimum Nutrition Gold Standard Pre-Workout 30 minutes before my session.

Q. Is there an ideal number of sets and reps for muscle growth?

A. Generally four sets per exercise with 8-10 reps per set is the most effective for muscle stimulation. However adding in some tricks like drop-sets and supersets will enhance muscle stimulation and provide that extra burn.

Q. What's the most useful exercise you've found for adding size?

A. It’s important to include the main foundation exercises in your training plan. These are moves like the bench press, deadlift and squat. These fundamental exercises are the building blocks for adding size.

Q.How important is the nutrition side of things?

A. The work you do in the kitchen is equally as important as the work you do in the gym! If you don’t provide your body with the right fuel then your body will not perform to its full potential.

Q. What's the most important thing to remember about protein?

A. Your body requires protein to build muscle, so you should provide your body with sufficient protein around the clock. It is also important to include different protein sources within your diet, such as white meat, red meat, whey protein etc.

Q. Can you put on muscle without putting on fat?

A. Yes! With the right diet, weight training and some added cardio you can build lean muscle, whilst burning fat.

Q. How can I uncover my six-pack?

A. Everyone has a six-pack but the reason why some people can't see their abs is because they need to lose some fat around the stomach area. Fat burning can be achieved with the correct diet, weight training and cardio, including HIIT sessions. Also including a variation of abdominal exercises within a training plan will help build and shape that six-pack.

Q. What's your secret of success?

A. My secret comes down to my hunger and drive for more. I am never satisfied and when I achieve a goal I am already thinking about my next challenge.

Q. Once I've achieved my transformation, how can I keep my condition?

A. Consistency is key! After working hard to achieve your goal, the last thing you want is for all that hard work to go down the drain. Keep doing all the things that you have been doing during your transformation and you will never stop improving.

Q. Which of your fitness achievements has given you the most satisfaction?

A. A Winning my first competition, the Miami Pro. The feeling when I placed first in my category was unreal, and then to go on and be crowned the Overall Fitness Model Champion is a moment I will never forget. It was even more special because my family and friends were watching in the crowd.

Joel Corry is an Optimum Nutrition ambassador.