Jose Raymond

Jose Raymond – Training, Nutrition & Lessons

Training

Jose’s training is highly structured, with emphasis on variation, intensity, and targeting all muscle groups.

Weekly Split:

• Sunday: Light Back & Chest

• Monday: Heavy Quads, Light Hamstrings & Calves

• Tuesday: Morning – Cardio, Abs, Posing; Afternoon – Chest & Triceps + Lateral Raises/Rear Delts

• Wednesday: Back & Biceps

• Thursday: Shoulders & Abs

• Friday: Heavy Hamstrings, Light Quads & Calves

• Saturday: Arms

Key Exercises:

• Chest: Pec Flye Machine / Cable Crossovers, Incline Barbell Press, Hammer Strength Decline Press, Incline Dumbbell Flyes

• Shoulders: Military Press, Dumbbell Lateral Raises, Hammer Strength Behind-the-Neck Press, Front Raises, Rear Laterals, Shrugs

• Arms & Others: Dumbbell Curls, Triceps Pushdowns

Alternate Routine:

• Icarian Seated Lateral Raise Machine: 30–100 lbs, multiple reps

• Seated Barbell Presses to Front: 45–135 lbs, warm-ups included

• Dumbbell Lateral Raises: 225–275 lbs, varying reps

• Rear Delt Machine: 185–255 lbs, multiple sets

Training Principles / Tips:

1. Change Style: Keep muscles growing by altering routine.

2. Neglect, Subject, Perfect: Focus on weak points more than strong ones.

3. Rethink Hardcore: Create your own rules for best results.

4. Giant Strides: Perform giant sets (5 exercises back-to-back).

5. High Reps Preference: 15–20 reps preferred over low heavy reps.

6. Be Unique: Invent new techniques; avoid stagnation.

7. Use Pushers / Partners: Helps push through final reps.

8. Turn Up the Heat: Train with high intensity; incorporate HIT workouts.

9. Mind-Muscle Connection: Beginners should prioritize connecting mind to target muscles.

10. Attention to Detail: Small muscles/exercises separate champions from others.

Nutrition

Off-Season Diet (Mass & Energy)

• Focus on high carbs (sweet potatoes, brown rice) and protein (chicken, turkey, beef, bison)

• Breakfast often includes eggs and bison; sometimes oats, cream of rice, sugar-free jams

• Post-workout: Whey protein shake

Sample Off-Season Meals:

1. Meal 1: 8 oz lean ground beef/bison, 1 cup egg whites, 1 cup oats

2. Meal 2: 10 oz chicken breast + 10 oz rice

3. Post-Workout: Whey protein shake

4. Meal 3: 10 oz chicken breast + 10 oz sweet potato

5. Meal 4: 10 oz white fish + green leaves

6. Before Bed: Whey shake with glutamine

In-Season Diet (Pre-Competition)

• Lower carbs, higher protein

• Eggs and bison still consumed in morning

• Fruits included for energy (banana, papaya, melon)

Influences & Idols

• Early inspirations: Arnold Schwarzenegger, Tom Platz

• Long-time trainer: Neil “Yoda” Hill, credited for sculpting his Olympia-winning physique

Key Lessons from Jose Raymond

1. Passion is Key: Lifelong love for lifting drives dedication.

2. Consistency Wins: Professional success requires unwavering commitment.

3. Innovation Matters: Always adjust workouts and diet to maximize growth.

4. Mindset & Focus: Achieving peak results is about strategy, not just effort.

5. Support System: Collaboration with trusted partners (coach, spouse, brother) enhances performance.