Shredded To The Bone: Fitness Model Matus Valent Talks With Simplyshredded.com [Updated 2011]

How did you get started with bodybuilding?

I started to work out around the age of 14-15, but it was just for fun, not really for any competition results. My dad was a bodybuilder back in my home country of Slovakia so I guess I inherited the genes and love for this sport from him. We had a hardcore home gym at my old house and that was where I spent my first years of bodybuilding training. There were no numbers of how heavy the plates were, it was all iron, like Arnold or Dorian Yates used to train. At the age of 23 after I got my Masters Degree and I moved to California I slowly started to pay more attention to transforming my body into something better by working hard in the gym and monitoring my diet.

For the past 5 years I have been training really hard, attending sport’s modeling competitions and shooting for all major fitness magazines and I finally feel that all the hard work has finally paid off!

Photo Credit: Jason Ellis Photography

Where does your motivation come from?

My motivation comes from within myself, I have a strong discipline to train hard and always improve on my weak points. My competition is also a strong motivation for me, their success and achievements makes me train harder and diet more strictly so I can beat them at the competitions or at magazine appearances. It’s always a big honor to grace a cover of a popular fitness publication and I think it’s a hidden competition among the fitness models ( guys & girls ) who can be on more of them.

Having high motivation levels is extremely important especially if you want to be the best you can be, overcome obstacles and push your body to the limit.

What workout routine has worked best for you?

Sample Routine: (Number of reps range from 7-12 for all exercises)

Monday: Chest/Biceps

Flat Barbell Bench Press 8 sets
Hammer Strength Flat Press 4 sets
Pec Deck 5 sets
Dips 4 sets
Cable Crossovers 5 sets
Smith Machine Incline Barbell Press 5 sets
Seated Dumbbell Preacher Curls 5 sets
Scott Bench Machine Curls 5 sets
Standing EZ Barbell Curls 4sets
Seated Dumbbell Hammer Curls 4 sets

Tuesday: Legs

Smith Machine Squats 7 sets
Leg Extension 8 sets
Leg Curls 5 sets
Leg Press 4 sets
Standing Machine Calf raises 5 sets
Seated Calf Raises 5 sets

Wednesday: Back/Triceps

Pull-ups 4 sets
T-bar Bent Over Rows 4 sets
Cable Pulldowns Wide Grip 5 sets
Seated Cable Rows 4 sets
Cable Pulldowns Close Grip 3 sets
Bent Over Lateral Dumbbell Raises 3 sets
Seated Machine Rows 4 sets
Hyper extensions3 sets
Shrugs 3 sets
Narrow (close) Grip Bench Press 5 sets
Triceps Cable Pulldowns Super setting with Dips 5 sets
One Arm Reverse Cable Pulldowns 5 sets
Triceps (rope) Cable Pull Downs 3 sets

Thursday: Chest/Biceps

Flat Barbell Bench Press 8 sets
Hammer Strength Flat Press 4 sets
Pec Deck 5 sets
Dips 4 sets
Cable Crossovers 5 sets
Smith Machine Incline Barbell Press 5 sets
Seated Dumbbell Preacher Curls 5 sets
Scott Bench Machine Curls 5 sets
Standing EZ Barbell Curls 4sets
Seated Dumbbell Hammer Curls 4 sets

Friday: Shoulders/Calves/Abs

Incline Machine Shoulder Press 5 sets
Lateral Shoulder Press on Machine 5 sets
Standing Dumbbell Front Raises 5 sets
Bent Over Dumbbell Lateral Raises 3 sets
Standing EZ Barbell Front Raises 5 sets
Standing Dumbbell Lateral Raises Super setting with Shrugs 5 sets
Leg Extensions 5 sets
Standing Calf Raises 5 sets
Seated Calf Raises 5 sets
Flat Bench Crunches with weight 3 sets
Flat Bench Leg Raises 3 sets
Crunches Machine 3 sets
Kneeling Twist Machine 4 sets (2 sets each side)
Roman Chair Leg Raises 3 sets

I don’t work out Saturday & Sunday, those are my rest/recovery days

Photo Credit: Per Bernal

If you have to pick only 3 exercises, what would they be and why?

Flat Bench Press – Because I think it’s the key and most important exercise to build a great chest, very basic & simple. I fell in love with this exercise when I first started to work out at the age of 14.
Dips – I perform them 2x a week when I train chest (wide grip) and also in my triceps workout (narrow grip). I think it’s a really good exercise, developing definition and attacking muscles which other exercises can not stimulate as well.
Seated Cable Rows – Love this movement as I can really go heavy and focus on my middle back development. I also normally go with a medium grip and not too wide.

Matus Valent Training Clip

What is your diet like?

Sample Diet:

Meal 1: 3 slices of Wheat Toast, 6 Egg Whites and 2 Yolks and a glass of Whole Milk
Meal 2: Protein Shake with Whole Milk
Meal 3: Grilled Chicken Breasts & White Rice
Meal 4: One Banana & Low Carb Yogurt (Preworkout)
Meal 5: Protein Shake with Whole Milk (Postworkout)
Meal 6: (Night Time) Steak, Salmon, Toast & Sardines, Low Sodium Cottage Cheese or Pasta

Photo Credit: Nathan Machain

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

Normally I don’t do any cardio, but as you mentioned in your question, when I am really cutting down I do it twice a week on the Elliptical Trainer for about 20-25 minutes after my workout.

I don’t use HIIT, although my workouts are over 2hrs long every training day, with a really high amount of sets so burning calories while lifting weights is certainly happening. Also when cutting down I use the sauna once a week.