Ripped To Shreds: Alexander Myrvold Talks With Simplyshredded.com

Quick Stats:

Age: 22
Height: 5’7″ – 174 cm
Weight: 176 lbs – 80 kg

How did you get started?

Growing up, I was pretty active and into playing sports like basketball and football. I started lifting weights at a young age to gain an advantage in sports. But my passion for sports ended when I was 17 due to problems with my knees, ankles and shoulder. After being a foreign exchange student in Las Vegas, Nevada for a year, I gained a lot of weight and then returned to Norway. When I came home, I got teased a lot by my family and friends because of the amount of weight that I had put on.

I became very unhappy and uncomfortable with myself. My confidence left me, and that’s when I made a commitment to change my lifestyle.

What was the hardest part about your transformation?

The training part wasn’t so difficult because I had been lifting weights for a while, but I had never tried to lose body fat. So, I did some research on how to lose weight, and I tried multiple solutions. I discovered that the one thing every solution had in common was diet and nutrition. The hardest part about my transformation was adapting to eating clean.

I had to keep myself on a short leash, away from all the junk food! (Laughs)

What is your life like now that you’ve made a transformation?

Since my transformation, my life has been filled with a lot of joy. I absolutely love training and living a healthier lifestyle; it certainly doesn’t feel like a ‘diet’ anymore. After making the transition to eating clean, I really don’t crave junk food anymore.

For me, the biggest change has been mentally. My confidence and self-esteem have sky rocketed!

What motivates you to keep going and push harder?

Losing, I hate losing! That’s the one thing that has always pushed me to keep on going and to push harder.

What is your current training philosophy?

I have always stayed true to the priority principle, and I have always started my week off training the body parts I felt were lagging behind. I usually start off pretty heavy with a compound exercise and then I move on to isolation exercises.

Full Routine:

Monday: Chest

Incline Dumbbell Chest Press 4 x 6-12 (Drop Set)
Incline Dumbbell Fly’s 4 x 8-12
Machine Chest Press 4 x 8-15
Cable Fly’s 3 x 10 (Superset)
Cable Press 3 x 10
Dips 3 x Failure

Tuesday: Back

Wide Grip Pulldowns 4 x 6-12 (Drop Set)
T-Bar Rows 4 x 8-12 (Drop Set)
Dumbbell Rows 3 x 8-15
Close Grip Cable Rows 4 x 12 (Drop Sets)
Lat Pulldowns 3 x 8-15
Deadlifts 4 x 12

Wednesday: Legs

Squats 5 x 5-12 (Drop Set)
Leg Press 4 x 8-12
Hack Squat 3 x 12 (Superset)
Lunges 3 x 12
Leg Extensions 4 x 10 (Drop Sets)
Stiff Legged Deadlifts 4 x 8-12
Lying Leg Curls 4 x 10-14

Thursday: Shoulders

Shoulder Press 4 x 8-12 (Drop Set)
Side Lateral Raises 4 x 8-12
Bent-Over Reverse Fly’s 4 x 8-15 (Drop Sets)
Reverse Peck Deck 3 x 10 (Superset)
Plate Front Raises 3 x 10
Behind the Neck Press 4 x 12-15

Friday: Arms

Barbell Curls 4 x 6-12 (Drop Set)
Incline Alternating Dumbbell Curls 3 x 8-12
Cable Hammer Curls 3 x 8-12
Concentration Curls 3 x 10 (Drop Sets)
Rope Overhead Extensions 4 x 8-12 (Drop Set)
Skull Crushers 4 x 8-12
Dumbbell Overhead Extensions 4 x 8-15 (Drop Sets)

Saturday: Cardio/Abs/Calves

Bike (Intervals) or Treadmill (Incline)
Hanging Leg Raises 4 x 15 (Abs Circuit)
Cable Crunch 4 x 20
Russian Twist 4 x 30 (15 per side)
Plank 4 x Failure
Standing Calf Raises 4 x 8-12
Seated Calf Raises 3 x 15
Calf Press 3 x 20

Sunday: Recovery

Rest day

What is your approach to nutrition?

I used to be really obsessed about eating the same thing day in and day out, but now, I like to change it up and have more of a variety. For the most part, my meals consist of high quality healthy food.

What’s the one thing you look forward to treating yourself to after a competition?

If I were to choose one, and only one thing, it would be Kinder Chocolate dipped in Nutella. I actually don’t know how that tastes, but it sounds really delicious! (Laughs)

Do you bulk and cut or stay lean year round?

I have tried bulking in the past, but I usually like to stay lean year around. Let’s just say that all of the photographs from my bulking phase have been deleted!

Daily Diet:

Meal 1: 3 ½ ounces Oats and 2 scoops Whey
Meal 2: 7 ½ ounces Beef and ¼ cup Brown or White Rice
Meal 3: 7 ½ ounces Chicken and 3 ½ to 7 ounces Mixed Vegetables
Meal 4: 2 scoops Whey and 16 ounces Water
Meal 5: 11 ounces Salmon, ¼ cup Brown or White Rice and 3 ½ to 7 ounces Mixed Vegetables
Meal 6: 3 Whole Eggs and 6 Egg Whites

What does your supplementation look like?

Protein
BCAA’s
Glutamine CLA’s
L-Carnitine
Fat Burner
Pre Workout Stimulant
Multivitamin
Fish Oil

What has been your biggest accomplishment in the fitness industry?

I would have to say that my biggest accomplishment in the fitness industry was just getting started competing in the Men’s Physique Category and having no expectations. Suddenly, within a year, I won my first show, and I went on to win the European Championship, the Arnold Classic and the World Championship!