Tom Wojcik

It's been 2 years since we've seen Tom Wojcik's Athletic body on stage but we don't have to wait too much longer as he's competing at the NABBA Auckland Champs on 5 May. 42 year old Tom has developed deep thick muscle during his 20 years of training, a body which he has moulded from 90kg to a contest ready of 75kg at his first comp. These days he maintains an offseason weight of 85kg and comes in at contest of 75-76kg at his height of 1.74m.

Tom is a Personal Trainer and trains at 'The Train Yard' (his own Personal Training Studio in Titirangi Auckland) and Les Mills in New Lynn. He's been competing for 4 years and has already achieved great things however he does have some bigger goals in mind, so lets find out what they are and find out how he's going to get there.

Your achievements so far?
2003 NZFBB, CNI Best Overall Condition,
2003 70 80 kg New Zealand Novice Champ.
2004 NZFBB CNI 70m 80 kg Open Champ, 2nd under 75 kg Open New Zealand Champ.
2004 4th NZFBB Australasian Champs.
2005 NABBA Counties Manukau Athletic Open Champ and Overall.
2005 NABBA North Harbour Athletic Champ and Overall.
2005 NABBA New Zealand Champs 2nd Open Athletic.
2005 Mr Universe 6th Athletic Short.

Tom @ Counties 05

Whats the highlight of your sporting career so far? Placing 6th in the world at Mr Universe.
Whens your next contest? How long have you been preparing for that? 5th May Auckland NABBA Champs. Started 15 weeks out.

Whats your typical contest diet ?. It goes through various stages depending on how I am looking. Approx 2500 3200 calories.6 meals per day initially, complex carbs mainly from rolled oats, kumara and rice. Protein in the form of chicken breast, steak, fish and protein powder. Some simple sugars from fruits. Fats from nuts and oils.

What is your training and cardio schedule 6 weeks before a contest?
In regards to weights, I train 4 days every 6 days, 2 on 1 off.
Cardio is split into different areas. Over a 7 day period, I do 3 - 4, 30 - 40 minute walks, 2 x 20 minute sprints up to approx 2 weeks out and 2x 20 - 30 minute lunging sessions.
I also add in posing sessions, approx 20 - 30 minutes long 3 x per week.
I have 1 full day off every 7 days.

My split is A. back, chest, triceps, forearms, abs.
B. quad dominant, calves, abs.
C. upper back, rear delts, shoulders, biceps, abs.
D. ham dominant, traps, calves, abs.

Tom at The Train Yard
training Barry

Whats your typical schedule the week of contest? Normally I do weights up to Wed for a Sat contest, 34 45 mins, 1-2 sets per exercise, 9 12 exercises. The rep range is 10 20, no supersetting or forced reps, but minimal rest between sets. Depending on my weight and look, governs my cardio. I normally do Cardio approx 30 40 mins up to Thurs.
NOTE: as I compete in a weight restricted class, my weight in the last week is important.

You train using the Slow Protocol method. How long have you been training this way and have you noticed increased in muscle size and strength over the time. There have been many methods I have used, notably controlled tempo or Super Slow Protocol, using 1-2 working set and progressive weight increases for most of my Body Building career. I change my training cycle every 3- 4 weeks, keeping my weights above 70 per cent of my maximal strength. I have used Super Slow method for approx 6 months and have noticed more muscle fullness if the method is performed with true intensity. My strength is comparable to other methods.

Tom with Steve doing Superslow Rows

Supplements you live by?
Multi minerals and anti oxidants, protein powder, BCAA.s, Creatine, Glutamine, Thermos from 5-6 weeks out, Vitamin C, L-Arginine.

Has there been someone whos had a big influence on your bodybuilding career? And how have they helped you? Initially the biggest influence would have been Cathy Millen, also Tom Terry, Helen Aloiai, Alex Simays and Alison Rainbow. Cathy helped with Training, Diet and Contest Prep and is a valued friend. Tom and Helen encouraged me to compete initially and Alex and Leanne have given practical advice, posing tips etc.

Have you had a role model whos inspired you and you admire? Initially Frank Zanes physique and in later years, Dorian Yates and Dexter Jackson for their conditioning. Ronnie Coleman and Flex Wheeler for symmetrical size.

What is your ultimate goal in bodybuilding? To be an Overall Mr New Zealand, and to win a world title.

What common mistakes do you think athletes make when preparing for contest? Eg in their diet or training. They get the wrong advice from too many people.

What advice/tips would you give to some of the young men starting out on their Bodybuilding journey? To work with a great trainer and/or nutritionist.

Tom Wojcik

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