If there is a bodybuilder who has attracted a lot of attention in the last year, it is Michal Krizo, whose muscular volume is absolutely brutal. So the time has come to know what he eats and how he trains to be one of the great promises of bodybuilding and aspiring Mr. Olympia in the future.
Michal Krizo is a Slovak professional bodybuilder who started lifting weights as a teenager and made his professional debut in 2017. An IFBB Pro League athlete, he is part of that new generation that is completed by Iain Valliere, Nick Walker and Blessing Awodibu.
Legends Jay Cutler, Milos Sarcev, and Samir Bannout have praised Krizo’s physique and see him as a high-profile bodybuilder. In fact, he has won 13 of the 14 contests he has entered, including the World Fitness Federation (WFF) Pro Mr. Universe. “I’m happy with my career but it’s true that I didn’t arrive at Mister Olympia with the right physique; I was very tired and I have to refine my preparation more.” Now, his goal is the 2023 Arnold Classic. But first, let’s look at the training and diet this bodybuilding titan goes through to sculpt his physique.
Michal Krizo training
Michal does a six-day training split during the regular season:
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Arms
Friday: Quadriceps
Saturday: hamstrings, calves and abs
Michal Krizo does high-volume workouts that consist of 10 more reps for each exercise—he avoids heavy weights that only let him complete five reps or fewer. The benefit of this is that he will focus on making his muscles look bigger, which is much more important than being strong.
Strength training is most effective when lower reps and heavier weights are performed. However, it is not the best for muscle hypertrophy (muscle growth). Hypertrophy is better received when you do more volume: more repetitions, series, exercises and training frequency. (Supersets to build super muscles).
chest workout
-Incline barbell bench press: 3 sets of 10 to 15 repetitions
-Dumbbell bench press: 3 series of 12 to 15 repetitions
-High pulley crosses: 3 series of 12 to 15 repetitions
-Press for chest in machine with neutral grip: 3 series of 15 to 20 repetitions
-More cable crossovers: 2 sets of 15 to 20 repetitions
back training
-Dominated: 3 series to muscular failure
-Pulldown for lats: 4 series of 10 to 12 repetitions
-Cable dorsal rowing: 4 series of 10 to 12 repetitions
-Lat pulldown prone inclined cable: 4 series of 10 repetitions
-Unilateral row with dumbbell: 4 series of 10 repetitions
-Pullover: 4 series of 10 repetitions
shoulder training
-Smith machine shoulder press: 4 series of 12 to 15 repetitions
-Lateral elevations with dumbbells: 4 series of 12 to 15 repetitions
-Birds in machine: 4 series of 12 to 15 repetitions
Barbell military press: 4 sets of 12 to 15 repetitions
arm training
-High pulley triceps extensions: 4 series of 12 to 15 repetitions
-Closed bench press for triceps: 4 series of 12 to 15 repetitions
-Skullbreaker with dumbbells: 4 series of 12 to 15 repetitions
-Low pulley biceps curl: 4 series of 12 to 15 repetitions
-Curl for biceps in preacher bench: 4 series of 12 to 15 repetitions
-Biceps curl with Z bar: 4 series of 12 to 15 repetitions
-Dumbbell hammer curl: 4 sets of 12 to 15 repetitions
quadriceps training
-Quadriceps extensions: 3 series of 10 to 15 repetitions
-Smith machine squats: 3 series of 10 to 15 repetitions
-Press for legs: 3 series of 10 to 15 repetitions
-Machine Hack Squat: 3 series of 10 to 15 repetitions
-Strides: 3 series of 10 to 15 repetitions
Hamstring, calf and abdominal training
-Hamstring curl: 3 series of 10 to 15 repetitions
-Lying curl: 3 series of 10 to 15 repetitions
-Standing leg curl: 3 sets of 10 to 15 repetitions
-Seated calf raises: 3 series of 10 to 15 repetitions
-Standing calf raises: 3 sets of 10 to 15 repetitions
-Machine abdominal crunches: 3 series of 10 to 15 repetitions
“As a competition approaches is when I train like this the most, in the low season it changes a bit…”. And it would look like this:
Monday: Quadriceps
Tuesday: Chest and triceps
Wednesday: Hamstrings and calves
Thursday: Back
Friday: Chest and shoulders
Michal Krizo’s diet
Michal Krizo eats six meals a day while preparing for a contest. (The 50 foods with the most protein to include in your diet).
meal 1
120 g of rice porridge
75g protein powder
meal 2
10 whole eggs
50g ham
Meal 3
300g of cod
120 g of rice porridge
30g protein powder
Meal 4
300g of cod
120 g of rice porridge
30g protein powder
Meal 5
300g of cod
120 g buckwheat porridge
30g protein powder
Meal 6
Low fat curd cheese
40g peanut butter plus flavored protein flour
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