UK Musclemania Champion & Fitness Model Roger Snipes Talks With Simplyshredded.com

Quick Stats:

Age: 35
Height: 5’10” – 178 cm
Weight: 220 lbs – 100 kg

How did you get started with bodybuilding?

It stemmed from athletics. As a kid you always have to see who is the fastest from the group and I was one who didn’t like to lose a race. I then got in to competing on sports days. I used to train at a gym to gain further strength in my legs but trained the upper half for symmetrical balance. I soon gave up sprinting but as I was able to gain free membership at a gym my sister worked at I decided to take advantage and train as often as I could. For several years I’ve had people ask me to get involved in bodybuilding and I had always refused, telling them I’m not posing in a thong on stage so other people can get thrills. I was never a camera person but the thought of looking at magazines and seeing bodies that I would consider as under average made me have hope that maybe one day I could be on the cover or in one. This encouraged me to watch a competition then compete in one in 2010.

I like the idea of molding, crafting and shaping the body to your own specification. Anyone can take a car to a garage to get it modified but when you put in the work yourself, it’s a lot more gratifying.

Where does your motivation come from?

I guess as time has gone by I’ve been motivated by different things. At secondary school it was athletes like Linford Christie then as I got older it was different Bodybuilders like Arnie (as always) Lou Ferrigno, El Sonbaty, Dorian Yates, Shawn Ray, Flex Wheeler and many more. Now I just look at the past and ask myself, “How can I improve and be better than I was!”

Having a goal gives you a direction to head to, without one you wouldn’t know how fast to move to get it.

What workout routine has worked best for you?

I’ve recently completed a DNA test which advised me that with the main genes they had tested I was 60% strength and 40% endurance so my main form of hypertrophy is almost like strength training with small reps and high weight.

Full Routine:

Monday: Quads/Calves

Hack Squat 4 x 8
Seated Calf Raises 6 x 8
Leg Press 4 x 8
Standing Calf Raise 4 x 8
Lunges with dumbbells 12kg 4 x 8
Leg Extensions 4 x 8

Tuesday: Back/Triceps

Seated Rows 4 x 8
Dips 4 x 8
Hammer Strength Row 4 x 8
Rope Pushdown 4 x 8
Wide Grip Pull Ups 4 x 8
Kickbacks 4 x 8
Bent Over Barbell Rows 4 x 8
Tate Press 4 x 8

Wednesday: Chest/Biceps

Flat Bench 4 x 8
Preacher Curls 4 x 8
Incline Bench 4 x 8
Barbell Curls 4 x 8
Hammer Strength Decline 4 x 8
Concentration Curls 4 x 8
Cable Fly’s 4 x 8
Hammer Curls 4 x 8

Thursday: Legs

Glute Hamstring Raises 4 x 8
Hip Raises with 100 kg bar 4 x 8
Deadlift (Stiff Leg) 4 x 8
Squats 4 x 8
Kickbacks 4 x 8
Hamstring Curls 4 x 8
Wide Sumo Squat Pulses (parallel to below parallel) 4 x 8

Friday: Shoulders

Upright Rows 4 x 8
Front Raises 4 x 8
Rear Fly’s 4 x 8
Rope to Face Pulls 4 x 8
Behind The Head Shoulder Press 4 x 8
Shrugs 4 x 8
Seated Lateral Raises 4 x 8
Seated Row with Wide Bar and Elbows High 4 x 8

Saturday: Rest Day

Recovery

Sunday: Rest Day

Recovery

What is your diet like?

I would say my diet is quite mixed from clean to dirty. I think I have a balance according to what my body needs.

Daily Diet:

Meal 1: Oats, Blueberries, Flaxseeds, a Banana & Protein Shake
Meal 2: Chicken, Spinach & Brown Rice
Meal 3: Turkey Mince in Tomato Jar Sauce & Seasoning with Sweet Potatoes & Peas
Meal 4: Diced Carrots with Chopped Apples, Oranges, Cherries & Grapefruit
Meal 5: Protein Shake
Meal 6: Salmon & Green Vegetables

When trying to cut down do you prefer to use HIIT or just normal cardio?

HIIT is definitely the one, it’s like gym crack because you’re buzzing afterwards as well as exhausted. Because it’s so explosive you don’t need to spend a long duration in the gym doing it. As I like variation I would opt for this or I would settle for classes too.