Interview: Train and Diet Like Super-Jacked Pro Wrestler Simon Miller

What does it take to be a professional wrestler with a jacked physique and a following of 324K YouTube subscribers? Simon Miller is that guy.

In addition to being the host of the hit pro wrestling recaps show for WhatCulture Wrestling, the British Miller packs enough muscle on his frame to warrant the nickname “The Flexorcist” on t-shirts in his merch store.

caught up with Miller whilst he tours in portraying the show’s lead heel (villain) down the east coast of the US. We learned how Miller trains and diets, garnered sample workouts, and all the things you’ll want to construct a physique worthy of the squared circle.

(BB): Tell us about your current training split. How do you like to work out every week?

Simon Miller (SM): For years, I focused on traditional bodybuilding workout splits like back-and-biceps, chest-and-triceps, and so forth. Currently, I’m doing the push-pull-legs split.

I find grouping body parts into three distinct workouts makes it easier to see progress within the gym. I ensure that to hit each muscle twice every week. It’s simple arithmetic; when you train once every week, that’s 52 sessions a yr. Double it, and also you’re at 104 workouts.

• Miller is bang-on here. Regarding muscle hypertrophy, studies almost universally recommend training a muscle or muscle group twice weekly to reap the utmost profit. (1)

Push-pull-legs could be tricky since you only get one break day weekly (when you run all three workouts back-to-back). I all the time take heed to my body and take an additional day if needed. The best piece of fitness advice I’ve ever received was to take heed to how you are feeling — your body knows what it needs.

I also attempt to get not less than half-hour of fasted cardio day by day. There’s no must do it fasted, but I feel it’s an excellent option to start my day; get up, have a coffee, and go get something done before the sun comes up!

• Regarding fasted cardiovascular exercise, scientific findings are mixed. A 2016 systematic review concluded that “aerobic exercise performed in a fasted state induces higher fat oxidation[thaninthefedstate”([thaninthefedstate”(2) However, other papers refute this concept. (3)

BB: Walk us through one among your typical workouts. What exercises does your body respond higher to? Are there any movements you avoid?

SM: My “push” workouts start with a shoulder exercise, but I all the time warm up before any strength training. I perform 10 minutes on the stair-stepper, 10 minutes of dynamic stretching, and I’ll do ramp-up sets for my first lift, too:

• 10 reps with a light-weight
• 8 reps with a rather heavier weight
• 4 reps with a moderate weight
• 3 reps with a mildly difficult weight
• 1 rep at my “working weight” to check the waters

I don’t do as many compound exercises anymore. I’ve found when you construct your base (of strength and muscle), they lose relevance. Since I’ve began wrestling, I’ve mostly stuck to isolation movements to limit stress on my joints. I’ve found I can still progress if I take advantage of progressive overload. It’s about competing with yourself.

• Progressive overload is the bedrock of any successful resistance training program, especially when you’re attempting to increase strength. (4)

Simon Miller’s Push-Pull-Legs Workout Plan

Learn to coach like Miller via his training below:

Push Workout “A”

Pull Workout “A”

Leg Workout “A”

• Leg Extension: 2 x 8-10, then 1 x 15+
• Hack Squat: 2 x 6-10, then 1 x 15+
• Dumbbell Romanian Deadlift: 2 x 10-12, then 1 x 6-8
• Leg Press: 2 x 6-10, then 1 x 15+
• Lying Leg Curl: 2 x 15, with a drop set at the tip
• Single-Leg Leg Curl: 2 x 12-15, with a drop set at the tip

Push Workout “B”

Pull Workout “B”

• Lat Pulldown: 3 x 10-12
• Seated Cable Row: 2 x 6-10, then 1 x 15+
• Dumbbell Pullover: 3 x 15
• Close-Grip Machine Row: 3 x 12-15
• Machine Preacher Curl: 3 x 15-20
• Machine Biceps Curl: 3 x 15-20

Leg Workout “B”

BB: Can you describe your biggest “level-up” moment within the gym?

SM: Honestly, the most important shift has been realizing how awful squats are. I used to squat heavy because I believed that’s how squats must be done; it’s nonsense. I stripped the bar down and commenced again, prioritizing my form, adding five kilograms each session.

Not only did I see higher results despite lifting less weight, but after a couple of months, I used to be back to my “old” strength levels because my form had improved. Still, you’ll be able to’t take it easy in your legs; they hold you up each day.

• Miller is correct. Studies on training to failure are likely to show you could gain muscle even when you aren’t taking yourself to the brink on every set. (5)(6) Training with greater intensity could make your workouts more efficient because you don’t generally must do as many sets to get a comparable stimulus.

I feel most individuals throw weights around. As soon as you get out of that mindset and recognize that form and range of motion need to return first, the difference in progress you’ll see is night and day. My workouts became way more productive once I circled back and ensured I used to be doing all of my lifts accurately.

• Miller is true on the cash. Proper technique can enhance mind-muscle connection. A growing body of research indicates that full range-of-motion training, particularly at long muscle lengths, is amazingly potent for muscle growth. (7)(8)

BB: Let’s discuss your food regimen. Do you count macronutrients?

SM: My food regimen is about as basic because it gets — protein plus “smart” carbohydrate and fat decisions. I count calories when I would like to bulk up or lose fat, but I’ve been maintaining my physique for some time now, so I’ve lost track of the precise numbers. However, I even have a private trainer who jogs my memory as needed.

BB: Are there any foods considered go-to’s or specific foods you avoid?

SM: I consider in “high-calorie” and “low-calorie” days, depending on what my training looks like. Overall, keeping my food regimen relatively “old-school” helps.

For breakfast, I’ll have oatmeal with protein powder mixed in, then chicken and rice in a while, a bagel with nut butter, and one other protein shake. In the evenings, I depend on rice porridge, protein powder, and, occasionally, some cereal as a small treat. It stops me from craving sweets throughout the week.

I attempt to keep my sugar intake to a minimum, but we aren’t robots. There needs to be some enjoyment in your food regimen; otherwise, what’s the purpose? Depending on how I feel, I’ll squeeze in a cheat meal once every week or two.

No one has the brain power to all the time keep on with a strict food regimen; it’s just not realistic. The key’s to get back on the wagon. One off-plan meal isn’t going to break anything.

• Miller is correct about flexible weight-reduction plan. Studies show that “flexible dietary restraint” improves adherence to an eating plan more reliably than viewing diets as a binary or having black-and-white success criteria. (9)

BB: Do you will have strategies for sticking to a food regimen while traveling? Do you do meal prep?

Eating well on the road is the toughest a part of any food regimen. I’ll depend on meal prep for about every week, but after that, you’ve got to make smart decisions. I’ll go for grilled chicken breast and white rice if I can find it.

Ultimately, even when I fall out of my routine, I’ll fall back into it just as quickly once I get home. There’s no point in getting overly worked up about it.

I attempt to get 5 – 6 meals day by day, but that’s mostly to make sure I eat enough of the relevant food groups. If you should wait until the evening to get your macros in, why not? Dieting isn’t a one-shoe-fits-all activity. When on the road, I prioritize protein and hope the remaining takes care of itself.

When it involves figuring out while traveling, finding a superb gym can definitely be problematic. You never know what the hotel gym will appear to be, and also you don’t wish to get stuck in an extended Uber ride.

As long as I’ve got my headphones and might stay hydrated, I can get a workout in anywhere, even in my hotel room. What happens on any given day isn’t vital — I’m all in regards to the long game.

Catch Simon Miller on Tour

Miller stars as “Alexander Swagger” in , which mixes pro wrestling, 80s-inspired original rock music, and theatrical spectacle through May 18, 2024. Tickets for the remaining tour dates down the east coast of the USA could be purchased at thelastmatch.com.

References

1. Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.
2. Vieira AF, Costa RR, Macedo RC, Coconcelli L, Kruel LF. Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a scientific review and meta-analysis. Br J Nutr. 2016 Oct;116(7):1153-1164. doi: 10.1017/S0007114516003160. Epub 2016 Sep 9. PMID: 27609363.
3. Schoenfeld, B.J., Aragon, A.A., Wilborn, C.D. et al. Body composition changes related to fasted versus non-fasted aerobic exercise. J Int Soc Sports Nutr 11, 54 (2014). https://doi.org/10.1186/s12970-014-0054-7
4. Williams TD, Tolusso DV, Fedewa MV, Esco MR. Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports Med. 2017 Oct;47(10):2083-2100. doi: 10.1007/s40279-017-0734-y. PMID: 28497285.
5. Nóbrega SR, Libardi CA. Is Resistance Training to Muscular Failure Necessary? Front Physiol. 2016 Jan 29;7:10. doi: 10.3389/fphys.2016.00010. PMID: 26858654; PMCID: PMC4731492.
6. Refalo, M.C., Helms, E.R., Trexler, E.T. et al. Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Sports Med 53, 649–665 (2023).
7. Schoenfeld BJ, Vigotsky A, Contreras B, Golden S, Alto A, Larson R, Winkelman N, Paoli A. Differential effects of attentional focus strategies during long-term resistance training. Eur J Sport Sci. 2018 Jun;18(5):705-712. doi: 10.1080/17461391.2018.1447020. Epub 2018 Mar 13. PMID: 29533715.
8. Pedrosa GF, Lima FV, Schoenfeld BJ, Lacerda LT, Simões MG, Pereira MR, Diniz RCR, Chagas MH. Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. Eur J Sport Sci. 2022 Aug;22(8):1250-1260. doi: 10.1080/17461391.2021.1927199. Epub 2021 May 23. PMID: 33977835.
9. Helms ER, Prnjak K, Linardon J. Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review. Sports (Basel). 2019 Jul 16;7(7):172. doi: 10.3390/sports7070172. PMID: 31315180; PMCID: PMC6681103.

Phil Blechman is a lead producer of The Last Match: A Pro Wrestling Rock Experience.

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