Muscle Health interview

What motivates you to compete over and over again, year after year? I think that it is process. I mean preparation process when you put goal and you will achieve it. And of course I like just train and hold myself all over the year close to competition shape.

What competition memories are the best ones that you will remember all your life? I think that the first and most important memories for me is winning European championships 2016. So it was my 16 th attempt in Europeans and finally I won. And second win the same year Amateur Olympia. As the Olympia winning is dream every athlete it was very important to me.

Back in times when Soviet Union rules Estonia bodybuilding was forbidden sport, but it was quite popular even though the government didn’t approve it? Are there any specific memories from those days? I heard only the stories for this time how they organize bodybuilding events as it was forbidden. I m bit younger and my memories starting when we got freedom beginning 90. Also this first ten years it was close to soviet time as the most of events what was organized close to Russian boarder – it was in Russian language and most of the athletes was as well Russian names only few Estonians.

You are a member of Estonian Olympic Committee and that means bodybuilding must be quite respected sport in Estonia. Can you tell our readers how the government is now backing up the sport which was pushed to the corner about 20 years ago? As the all Estonian Sports system is under the Olympic Committee then there is no big choice when you want that your federation is recognized by EOC. You have to follow same rules as another sports federations and then you have same opportunity to get support through the government. It means trainers schooling system, organizing contests and following anti – doping rules.

Besides you being a champion bodybuilder and respected sports person in your country, you are also celebrity and you appears on tv in various programs in regular basis and your face can be seen in a food package covers. How can you describe your popularity? I know you are very modest person, but many people want to know you better. Today when we live in social media time, is not enough when you have good results in sports. You have to do more than only sports – you have to give back for people. I have helped many people with my knowledge. I helped to organize many events outside for my sports discipline and etc. As I have my own schooling company – I travel every week all over the Estonia and make lectures about motivation, healthy lifestyle. I m patron of many events starting Health expo and EOC after generation team and finishing sports week (what is all over European health week in schools).

Most of my listeners and followers are not fitness and bodybuilding people, they are just regular people who working in offices and they would like to be just better shape and live better life. And when you can motivate these people, then you will be in heart of these people. And it will bring you success and different partnership with companies also offers in different TV – projects, which help you make your brand name Ott Kiivikas popularity.

You have also write a book called Visa Hing (Die Hard in English) and you write about your life story. How this project started and tell us more about your book. The idea to write book was long time ago but it realized last year, when sports journalist who has published my career last 15 years, make me offer to write book. I decide that time is ready as I celebrate 40 years jubilee last year and I thought that it will be good realized two important project for me. Write my biography it includes more than just my bodybuilding career, there is lot of my family stories and childhood. Also how I went to Tallinn (capital Estonia) with empty pockets and started to build up my career. And this book includes as well many funny stories what are happened in time of the contest and also just in my life.

Second important project was make medal exhibition. I have collected in contests over 200 medals and one good friend helped to framing all this medals. So we got 16 frame and this exhibition was open in main Shopping mall. Why this place? Because this mall will visiting 50 000 people per day and many young people can get motivation.

The bad mouths have said in Estonia that only Ott Kiivikas can make good placements internationally and there can’t be other one bodybuilder because of the politics and doping tests. Now Estonian Raigo Kuusnomm won the European Championships and proved that there can be more Estonian bodybuilders that can make it Internationally. How you feel about it? I know this story very well and you are right it has talking many years that there is only one good level bodybuilder. The reason for this talk also that this year I will try to win Estonian championships overall bodybuilding title 20 –th year row….I never heard that someone did it their country. Raigo who has came to train for me 2012 before that he was good level powerlifter. Make good progress last two years and finally won up to 75kg. So we was very close the moment when the student and coach can compete in overall category together, as I lost the title up to 85kg only few points and after prejudging I was first. We have to understand that the country where is population 1,3 million people cant produce high amount good levels bodybuilders, same time following strict doping rules. Why we follow? That we are part of National Olympic committee and we have to follow same rules as all another 64 sports federation who has part of EOC. Another way we can go back to underground and be just some friends who are doing something. Now we will get respect and also awards as all another federations also the financial support for government.

About doping. How many times you have been in doping tests? And how many positive cases you have got? We started to do regular doping tests 2001 Estonian championships and we have done it all these years and all contests what has organized this time in national and international level. I have been tested every year and total over 30 times – 0 positive test in my side. Also now when I m placed highest place in world ranking 2. Place at the moment I m included ADAMS program. Me and my student Arida Muru (she is good level bikini competitor and last year overall junior bikini champion) are included selected top 30 athletes in Estonia. And we can be tested every day when needed – so we have to fill ADAMS program (and we gave every day time slot – when we are open for test).

Over 20 years of competing what are the main reasons that you have been able to improve all the time and success in the competitions? This year I celebrate 25 years on stage. I really compete every year and now total 168 times. I think that most of success is the better muscle quality. I didn’t add any muscle mass, but with help better condition I looks better now and find myself right weight category which is up to 85kg. First medal in European championships I got silver 2005 and then I was up to 95kg…with time I dropped down and only to bring better quality.

How much your weight changes from off season to competition weight? It is not change a lot – contest up to 85 and offseason approx. 90 – 91 sometimes even less – when I know that I have to compete again soon.

Are you always on a strict diet or do you have gut feeling what you should eat or what you shouldn’t eat? I m not in strict diet all over the year. But it doesn’t mean that I not watching what I eat. Regular days I eat very clean but in weekends when I spend more time with family and friends I take bit easier.

Do you believe that a competitor must be on diet all the time if otherwise his/hers weight is raising too much. What is the key to reasonable off-season weight? Yes I believe that bodybuilding is not only preparation before contest and then after contest as funny it sounds, but most of the athletes stop training and starting two time more eating….I m not increase my bodyweight at all after contest – I continue diet two weeks and after that when I start serious training I start also more eating. Logically is better eat when you are training not when you leisure.

When you start your training and compared how you train now, what are the biggest changes in your workouts? I think that I m listening more my body today then 10 – 20 years ago. And it means that I m not fill only training plan, but I will change it when body talks that it is needed. About 15 years ago was basic training day around 100 sets per training today I make max half of that.

Explain what are the principles that you are using in your training? I m using different micro cycles. It means one week I work with heavy weights and less sets, another week less weight and more sets. Third week I do supersets and etc. There many different version micro cycles what I m using.

Any secret movement that is made just for your physique? I don’t think that I have some big secrets – I just recommend to do as possible different version of training. Many bodybuilders scare to change their training routines – and I scared as well. But with time experience I understand that for the success there is the many ways how to train. And it makes this process much more interesting.

Tell us how your normal daily routine is, starting what time you wake up and ending time you go to sleep. Basic day I woke up 7.15 AM after that breakfast, then I work in home till lunch, after that I will do some work things in outside of home and around 3-4 PM I go to training, then sometimes some meetings in evening and after that dinner. Then I work in home office and go to sleep before midnight.

What is your favorite body part to train? Tell us how you train your favorite body part? Probably legs are my favorite body part. It is the hardest body part to train, but I like it. And onstage as well I have been all the time in good legs separation. For a legs I have two different workouts, one is harder and includes basic exercises as squats, leg press, front squats. Second workout is more machines and more isolated exercises as leg extension, leg curls, sumo squats and some gluteus machines.

Another question of body parts: what is your best body part? Your own opinion. The answer is in previous question. But also I think that my success was even not one or two good body parts, but in whole balanced physique.

What is the most important thing is bodybuilding? Your opinion and explain why it’s important? Two key things the first is conditioning and second is the balanced body and proportions. And after that we can talk who has more muscles….Why? Because in my opinion bodybuilding is body constructor, it means that we built it as sculptor build sculpture. And it should be esthetic. Another way we can show just blanket and it is not give you and audience the same feeling.

This year you can win the 2018 World Ranking as you are second by the time of this interview is been made in the middle of July. What are your next competitions for the rest of the year? It’s 15.000 €, big money run for! Yes it was quite big surprise for me that I have the best ranking place in my career. I will continue year is September. Would like to compete Arnold Classic, after that Finland Diamond cup and of course in world championships both in Benidorm and in masters. Try to do all what I can to bring jackpot home….!

The IFBB has strong competition schedule and there are competitions almost every weekend. How you seen this when there are competitions to choose? I use lot of my experience to make choice where I compete. As I compete over 40 different countries then I choose good organized events (people who are made well organized events last years and also where we have better flight connections).

Have you been thinking to turn pro? You have won so many competitions and you must have a change to turn pro. Why you haven’t done it yet? I though about that and decided to end this year as amateur and turn pro next year, as now is the motivation Elite ranking. Then take first part of the year to improve a bit muscles and second part to compete as much possible.

What are the words you want to say upcoming young bodybuilder? Dream big and never give up! Take a time as bodybuilding can compare with the athletic marathon (no matter who run first 5 km faster – will win who ends the race!)

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This is just an example how you can you own training and nutrition program for Muscle and Health. I have used here some other athletes program as an example. Add your cardio workouts (and specify what they are and how much you doing t) to this program so our readers get clear understanding about your training.

Try to do your own workout and do the same like programs.

First training movement, then sets and reps.

 

Day 1: Back, and abs / 1 week / 2 week
Deadlift  / 4 x 12,10,8,6 / 5 x 15
Chin Ups / 4 x 12,10,8,6 / 5 x 15
Reverse grip barbell row / 4 x 12,10,8,6 / 5 x 15
Close grip pull down / 4 x 12,10,8,6 / 5 x 15
T –Bar rows / 4 x 12,10,8,6 / 5 x 15
Rear delts face pull / 4 x 12,10,8,6 /5 x 15
Dumbell shrugs / 4 x 12,10,8,6 / 5 x 15
Hanging leg rises / 4 x max / 5 x max
Fit ball crunches / 4 x max / 5 x max

Day 2: chest, shoulders  /1 week / 2 week
Incline bench press / 4 x 12,10,8,6 / 5 x 15
Dumbell bench press / 4 x 12,10,8,6 / 5 x 15
Incline dumbbell flys / 4 x 12,10,8,8 / 5 x 15
Pullover with dumbell / 4 x 12,10,8,8 / 5 x 15
Side laterals with dumbbells / 4 x 12,10,8,8 / 5 x 15
Seated dumbbell press / 4 x 12,10,8,6 / 5 x 15
Side laterals with machine / 4 x 12,10,8,8 / 5 x 15

Day 3: rest

Day 4: Legs / 1 week / 2 week
Squats / 4 x 12,10,8,6 / 5 x 15
Leg press / 4 x 12,10,8,8 / 5 x 15
Front squats / 4 x 12,10,8,6 / 5 x 15
Lunges / 4 x 30 steps / 5 x 50
Leg extension / 4 x 12,10,8,8 / 5 x 15
Seated leg curl / 4 x 12,10,8,8 / 5 x 15
Stiffed leg deadlift / 4 x 12,10,8,8 / 5 x 15
Lying leg curls / 4 x 12,10,8,8 / 5 x 15

Day 5: biceps, triceps, abs / 1 week 2 / week
Barbell scott curl / 4 x 12,10,8,6 / 5 x 15
Wired biceps curls / 4 x 12,10,8,6 / 5 x 15
Sitting Dumbbell Curl / 4 x 12,10,8,6 / 5 x 15
French press z bar / 4 x 12,10,8,6 / 5 x 15
Pull downs / 4 x 12,10,8,6 / 5 x 15
Seated dumbbell triceps extension / 4 x 12,10,8,6 / 5 x 15
Decline sit up / 4 x max / 5 x max
Weighted Russian twists / 4 x max / 5 x max
Rope crunches / 4 x max / 5 x max

Regular Meal Plan (As I didn’t have season or offseason – I eating whole year similar). Only when needed change the product amounts).

MEAL1 Beakfast (130 gr. Outmeal, 150gr joghurt, 30 gr protein powder, 1 banana, 30 gr. Peanut butter)

MEAL 2 Lunch (200 gr chicken breast or beef, 100gr red or brown rice, 200gr green salad, 20 gr olive oil)

MEAL 3 400 gr. High protein curd cream with blueberrys 30 gr. 1 banana and 20 gr nuts

MEAL 4 After training (50 gr. Vitargo + 40 gr. Whey isolate powder + 5 gr. Creatine)

MEAL 5 Dinner (4 boiled eggs, 150 gr cottage cheese, cherry tomatoes 3 pcs, cucumber, low fat cheese 30gr.)

Short facts:

  • Born (year/place, city): 10.09.1977 Viljandi , Estonia
  • Living now: Tallinn, Estonia
  • Marital status: Engaged (two daughters Amani 16 and Emilia 11 years)
  • Height: 174cm
  • Weight (off season / contest): 90-92 kg offseason and up to 85 kg contest.