5 Bodybuilding Tips From the Champion Himself Calum Von Moger
Photo by Calum von Moger on August 06 2024. May be an image of 1 person beard biceps body building activewear dumbbell barbell and text
The AusFitness Expo is returning to Sydney this October, and some of the biggest names in the fitness industry will appear over the weekend. One of those is the iconic Calum Von Moger, the Australian bodybuilder who is a three-time Mr Universe winner. Calum has 3 million followers on Instagram, has been compared to Arnold Schwarzenegger and even played him in a movie once.
Attendees of the event will get the chance to meet Calum and no doubt ask him for his bodybuilding tips, but we thought we would get in early and ask him for his top tips for beginners.
- Do lots of compound exercises: A compound exercise or movement is one where multiple joints and muscles are recruited in tandem to achieve the movement pattern. For example a squat, bench press or push up is a compound movement, while a bicep curl is not. By engaging multiple muscle groups at once, you burn more calories and get more done in less time, making your workouts highly efficient. These exercises also improve coordination, balance, and joint mobility, as they mimic movements we do in everyday life. Ultimately, compound movements allow you to lift heavier, build strength faster, and maximise your overall performance–giving you much more bang for your buck. I would recommend prioritising them.
- Don’t skip core workouts: Your core is your body’s stabiliser. It plays a crucial role in both balance and power transfer during movement. A strong core allows you to lift heavier weights by supporting your spine and maintaining stability. Exercises like hanging knee or leg raises that take you through a wide range of motion and allow you to focus on a slow controlled eccentric (lengthening) phase of the movement are great for strengthening your core. Also try to incorporate functional core strengthening exercises like a farmer’s carry that is great for core strength while also activating the entire kinetic chain, from your feet all the way up to your grip muscles. Improved core strength not only enhances your performance in compound lifts, it also helps protect against injury. Don’t neglect it!
- Calorie surplus + progressive overload = gains: Muscle growth occurs when you combine a calorie surplus with progressive overload. Consuming more calories than you expend provides your body with the energy needed to repair and build muscle fibres. Progressive overload, the process of gradually increasing the weight, volume, or intensity of your workouts, ensures that your muscles continuously adapt to greater demands. This principle is well-supported by research and is the secret to making those coveted gains.
- Consume enough protein, carbs and water: Proper nutrition is vital for muscle recovery and growth. If you want your body to perform, you need to supply it with the proper fuel it requires. Consuming enough protein is crucial as it fuels muscle protein synthesis—the process where your body repairs and builds new muscle fibres. If you are hitting the weights hard, aim for 1.6-2.2 grams of protein per kilogram of body weight daily. Carbohydrates are equally important, as they replenish glycogen stores, fueling your workouts and keeping your energy levels high. Meanwhile, staying hydrated with plenty of water is essential for delivering nutrients to your muscles and flushing out metabolic waste, ensuring you perform at your best and recover effectively. Aim to drink 2-3 litres of water every day. Don’t wait until you’re thirsty to drink water, being thirsty is a sign that you’re already dehydrated.
- Remember to warm up, cool down and stretch: Before lifting heavy weights, it is essential that you spend time warming up your muscles and stretching. This will help minimise your risk of injuries and muscle tears. Additionally, sometimes when we train without warming up, one side of our body is stiffer than the other which can lead to imbalances. Similarly, cooling down and stretching after your workout aids in muscle recovery and improves flexibility. Don’t overlook these important steps—they’ll help you stay injury-free so you can consistently make progress in your training.
Calum Von Mogel will be at the AusFitness Expo from the 11-13 of October 2024. Make sure you come along to meet the man himself.
ABOUT THE AUSFITNESS EXPO
The unmissable AusFitness Expo will return to Sydney from October 11-13, 2024 for a weekend of health, fitness, and body power. This year, tickets include spectator entry to eight live sporting comps , including the World Powerlifting Championships, the ICN Oceania Muscle & Model Competition and more. There will also be workout stations where you can participate in a class with some of Australia’s best instructors.
Additionally, there will be adaptive competitions for differently abled athletes, with one of the stand-out Sydney fixtures featuring Paralympian Troy Sachs (OAM). A former Olympic basketballer, Sachs will attempt the Guinness World Record for the fastest amputee 50km run on a treadmill, making for a truly memorable event.
The event is also a must-attend for those looking to update their activewear or “fit kits,” as massive discounts will be available to all attendees.
Want more? Click here for What Is the Best Diet for High-Intensity Sports? – Tech Drive Play
Zachary Skinner is the editor of TechDrivePlay.com, where tech, cars and adventure share the fast lane.
A former snowboarding pro and programmer, he brings both creative flair and technical know-how to his reviews. From high-performance cars to clever gadgets, he explores how innovation shapes the way we move, connect and live.
