Luca Biolo
Biographie
I am an Italian professional Bodybuilding athlete in the Men's Physique category. I am born in 1994 and I obtained my IFBB PRO CARD at the age of 22 after having won all the competitions at Italian and European level.
I was born as a lover of sports in general, I practiced various disciplines during my career, until, after an injury during my last Calcium season, I entered the gym to recover as soon as possible.
I recovered from the injury, but I began to love every sensation that the world of the gym gave me, and from those four walls ... I never went out.
In 2014 on the proposal of my first trainer I tried to compete. I accepted the challenge as temperamentally I love to get involved in every situation. A series of successes and defeats began that led me to love this sport more and more.
At the end of 2016 the first real turning point took place, I met my current trainer Giuseppe Romano with whom I began a wonderful collaboration, which now leads me to be one step away from qualifying for Mr Olympia.
My training is always based on two fundamental points: Intensity and volume: depending on the period I adjust these two variables in order to achieve better and better conditions.
Generally the workouts are around 23/26 sets for the large muscles, 10/12 for the small ones.
I always start with 1 or 2 very heavy fundamentals, being a big fan of high loads, and gradually move towards longer and more technical sets, adding intensity techniques sparingly and intelligently.
In off season the frequency is 4/5 workouts per week, while in pre contest we always travel around 6/7 workouts per week up to about 2 workouts a day in some periods.
Cardio is not a rule, but a tool that we use when needed. Still a constant on a healthy level, but always used with intelligence. It never exceeds the hours of training in the gym.
This is an example of my favorite Back workout:
Deadlifts 5x8
T-Bar 4x8 + 1x20 Cluster set
Lat machine wide grip 4x12-10-8-8
Narrow traction + Pullover 4x12 + 12
Pull down high cable 4x15
High row + Low row + Lat machine narrow grip 3x15 + 15 + 15
Nutrition, as we all know, plays a fundamental role in the life of every bodybuilder. I pay close attention not only to the calories introduced, but also to the quality of the foods I eat, always preferring an organic and less processed diet as possible.
The secret of my every diet is to base it on what causes me less intestinal disturbance; the intestine must always be healthy in my opinion, as the more it manages to do its job correctly, the sooner we will get the desired results.
Generally in the off season I never reach very high carbohydrate quotas, as always maintaining a good condition allows me to make the pre contest phase easier. Sources are always as clean as possible. Quality muscles require quality foods.
In cut Carbohydrates go down, fats as well… but neither of these two sources disappear or go to zero. Always present from start to finish. This is perhaps the secret of continuity over time and of being able to sustain very long competitive seasons.
Parenthesis cheat meal, as always a must: they are present, but never used inappropriately, always used in certain contexts, without abusing. Always programmed with the aim of improving an already good condition.