JOSEF RAKICH - Transformation! (skin and bones at 134lbs to a shredded 180lbs)

[JOSEF RAKICH]

Link to video?

Was the vid for SimplyShredded.com

Search my name on youtube for all my other vids - a lot of training vids coming soon.

[BryUgalde]

How old are you and do you mess around with aas?

[JOSEF RAKICH]

How old are you and do you mess around with aas?

I just turned 22 in November.

And no I do not, I am 100% natural athlete.

[BryUgalde]

I just turned 22 in November.

And no I do not, I am 100% natural athlete.

Good stuff man. What do you think of diet sodas and cutting?

[JOSEF RAKICH]

Good stuff man. What do you think of diet sodas and cutting?

Its fine if you want to consume them, just keep it in moderation.

[hjsmith00843]

Great job.

[gotrice33]

josef, do u believe in high reps low weight training for ur size? or would u recommend a standard 3x5 set/rep range for exercises? can u give me an example of what i would do on chest day given the following max lifts?

bench : 180lbs x 1
dumbbell bench : 75lbs x 5
incline bench : 145lbs x 5

[JOSEF RAKICH]

josef, do u believe in high reps low weight training for ur size? or would u recommend a standard 3x5 set/rep range for exercises? can u give me an example of what i would do on chest day given the following max lifts?

bench : 180lbs x 1
dumbbell bench : 75lbs x 5
incline bench : 145lbs x 5

I believe in a variety or both heavy weight low reps and light weight high reps. Muscle hypertrophy is from over-load, there is many types of overload, high reps being one form and heavy weight being another, ideally you want both as much weight as you can plus as much reps as you can, but this is just not possible. So its good to use both ends of the scale.

[iOWAiOWAiOWA]

Good job and everything. But i looked at your online store, and come on man.
You are honestly charging 70 dollars for a custom diet plan?
Charging 50 dollars for a custom workout plan?
40 dollras for an extreme ab workout?

All give everyone a bit of advice that won't cost them 150 dollars.

Diet for losing weight= caloric deficit
Diet for gaining weight/building muscle=calorie increase

Custom workout plan= starting strength- madcows 5x5, Layne nortons PHAT

Extreme ab workout lulz. Abs are like any other muscle. Hit them with progressive overload. Do weight crunches, weight hanging leg raises,etc.

Do people actually buy stuff from you?

Quit hating. Josef's physique is the definition of Aesthetic and he's trying to help others achieve their goals and give people motivation. Whether or not spending the money is worth it for you is your personal opinion.

[Big Slim DaDDy]

Quit hating. Josef's physique is the definition of Aesthetic and he's trying to help others achieve their goals and give people motivation. Whether or not spending the money is worth it for you is your personal opinion.

Noone would buy personal training things from him if he admitted to using aas. If he offered, people would just say you use steroids, no thanks roidmonkey. I'm not saying he does or does not use because I do not know and I have no reason to care because nothing he does effects me. If he is making money off his physique more power to him because anyone who lifts weights seriously would love to do that.

[Chronys]

Aesthetic as fukk, Brosef. Goal physique.

(also rep me)

[JOSEF RAKICH]

Aesthetic as fukk, Brosef. Goal physique.

(also rep me)

Chea brother!

Repped.

[gotrice33]

I believe in a variety or both heavy weight low reps and light weight high reps. Muscle hypertrophy is from over-load, there is many types of overload, high reps being one form and heavy weight being another, ideally you want both as much weight as you can plus as much reps as you can, but this is just not possible. So its good to use both ends of the scale.

just wondering what are u max lifts? also, wut would u recommend for abs?

[MattyJ85]

Great results! What is your cutting diet like?

[JayVizzle]

Great work JR. Ignore the jealous haters they just can't stand that you're making a living out of something that you truly enjoy and love. Ironically they ignore the fact that you give plenty of FREE advise on this forum, ******** etc. Keep it up mate you are an inspiration.

[cjc651]

Josef,

What would you recommend for weighted ab exercises? Right now I'd say I neglect my abs for the most part, I mean I do feel some soreness in them from Deadlifts, squats, and some other compound lifts and I do weighted incline sit ups for me only ab-specific exercise.

[JOSEF RAKICH]

just wondering what are u max lifts? also, wut would u recommend for abs?

Havent maxed in over a year to be honest, so at the moment have no idea..

For abs train them at high volume and high intensity, I find abs respond best to this rather than low volume with high frequency.

Great results! What is your cutting diet like?

Calorie deficit diet while meeting my macros requirements every day without fail.

Great work JR. Ignore the jealous haters they just can't stand that you're making a living out of something that you truly enjoy and love. Ironically they ignore the fact that you give plenty of FREE advise on this forum, ******** etc. Keep it up mate you are an inspiration.

Thanks Jay! Will do man!

Josef,

What would you recommend for weighted ab exercises? Right now I'd say I neglect my abs for the most part, I mean I do feel some soreness in them from Deadlifts, squats, and some other compound lifts and I do weighted incline sit ups for me only ab-specific exercise.

If you want some hardcore ab workouts just check out the Extreme Abs Workout that I have available on my website:

http://www.josefrakichfitness.com/pr...me-abs-workout

[Artyforever]

Sick , i want to look like you someday, do you have any pics after 1 year in gym etc?

[JOSEF RAKICH]

Sick , i want to look like you someday, do you have any pics after 1 year in gym etc?

Thanks bro, yeah man.. I have posted them somewhere in the forums but I don't know where they are now, I'm sure it was the teen misc at the time.

[highiso]

You're transformation is motivational. I came from the opposite way having to lose 60 lbs. first. Check it out...

http://www.bodybuilding.com/fun/body...an.html?page=2

[JOSEF RAKICH]

You're transformation is motivational. I came from the opposite way having to lose 60 lbs. first. Check it out...

http://www.bodybuilding.com/fun/body...an.html?page=2

Now that is INSANE!

Thats crazy bro, amazing work!

[Arabianmuscles]

Sick transformation! measly reps coming your way

2 Questions: Do you use straps when lifting? Do you work your forearms?

[JOSEF RAKICH]

Sick transformation! measly reps coming your way

2 Questions: Do you use straps when lifting? Do you work your forearms?

Thanks bro, ill send some greens back your way.

Nope I don't use straps when lifting, but I have in the past.

[crypto186]

Josef Rakich 4year transformation. Fuaarkk.

I've asked you nutritional questions on FB before and you were the only bodybuilder to respond. Respect bro.

(Only one thing: Orange Triad multi recommendation seemed like a waste of coin imo. I ensured my diet contained those vitamins).

Best of luck on your website and future goals.

Saludos de Mexico.

[JOSEF RAKICH]

Josef Rakich 4year transformation. Fuaarkk.

I've asked you nutritional questions on FB before and you were the only bodybuilder to respond. Respect bro.

(Only one thing: Orange Triad multi recommendation seemed like a waste of coin imo. I ensured my diet contained those vitamins).

Best of luck on your website and future goals.

Saludos de Mexico.

Not a problem bro, I try to help everyone that I can!

Thanks!

[live1]

why dont u ever post fully relaxed pics

[Lingweno]

I'm jelly man good work.

[lefteris7]

Mirin!

Take my measlies!

[JOSEF RAKICH]

why dont u ever post fully relaxed pics

Some of them are fully relaxed.. (serious)

[Jelet]

josef do you ever take any longer rest for more than 2 minutes? bro!! i have a shoulder injury! i dun goofed! but when i come back, proboably in 6 months i cant go heavy. gotta do short rests etc. but i feel like i wont go anywhere if my strength wont get stronger... but then i think of u josef. i think of u and ur hypertrophy training.

u dont take long rests right and u built most of ur size in hypertrophy range. no heavy sh!t? right?


plz respond.jpeg

remember josef when i emailed u " i didnt want to jew u" honest input plz!!

thx bro