Who is Matthew Ogus?
Matthew Ogus, often known online as “Flex For All,” is a well-known internet personality who began sharing training videos in 2011. Since he started his fitness and social media journey, he has established himself as a major bodybuilding idol for people all over the world.
Short Career of Matthew Ogus
When Matthew Ogus was a senior in high school, he first began his journey toward weightlifting.
He learned everything he needed to know about the fundamentals of lifting from his football coach at the time. From that point on, Matt was eager for additional advancement.
He became bigger year after year, and his fan base followed suit. His accomplishments include participating in tournaments and landing sponsorship deals with well-known fitness brands.
With no indications of slowing down, Matthew carries on representing the vitality and passion he has for bodybuilding.
Body Measurements of Matthew Ogus
| Full Name: | Matthew Ogus |
| YEAR OF BIRTH: | 1991 |
| ERA: | 2010 |
| PROFESSION: | Bodybuilder |
| NATIONALITY: | American |
| WEIGHT: | 165-175 pounds (74.8-79.4kg) |
| HEIGHT: | 5’7″ (170cm) |
Biography
Setting Up
When Matthew was 15 years old, he began exercising in high school weight training programs. As Matthew put it: “Fortunately, I learned the fundamentals from a knowledgeable strength and football coach. Results were quick for a beginner.
Matthew was always aware of his desire to grow bigger and stronger. Because for Matthew, what he puts in, he gets out, he liked the outcomes of his labor: “I think that’s the reason why so many people love bodybuilding or fitness in general. You receive what you put in.
He opted to appear on stage for the first time after several years of weight training, and it was at this moment that he recognized he still had a long way to go before becoming bigger, stronger, and better than his rivals.
Since his early days in the bodybuilding industry, Matthew has steadily grown to become a prominent figure on social media.
He broadcasts videos about his life as a bodybuilder and his progress toward realizing his goal of having the physique of his dreams.
Training
Training in Strength
Matthew has developed a substantial frame over the years through hypertrophy-style training, but he greatly prefers heavy weightlifting to any other kind of exercise. exercise routines for powerlifting, specifically.
This is because he gains muscle at the same time that his strength improves with heavier lifts. He now has a balanced combination of looks, size, and raw power.
Rep Scales
Since the type of lifting Matthew will do will determine his rep ranges, he prefers to change them. such as push-pull exercises with heavy or medium weights.
He frequently performs strong squats with only one to three repetitions, switching the following day to higher repetitions for his upper body.
Over everything else, Matthew will always prioritize his primary compound lifts: “Whatever it is that I choose to perform after my main lifts, I make sure that it is not complicated, and especially that it is not overdone.
My top priority is the advancement of my main exercises; the volume and progression of my accessory lifts are secondary.
Matthew’s Workout for Strength Training
Monday: Deadlift/Lower Body
- Deadlift 5/3/1 style
- Compound Leg Exercise (Front squats, hack squats, lunges, variations of the deadlift, etc) 5 sets of 5-10
- Calves (Standing calf raises, donkey raises, leg press machine calf raises) 5 sets of 8-10 superset w/
- Abs (Hanging leg raises, dragon flags, windshield wipers, cable crunches) 5 sets of 10
Tuesday: Rest
- Recovery day
Wednesday: Benchpress/Upper Body
- Benchpress 5/3/1 style
- A Pull (T-bar row, barbell row, dumbbell row, chin-up, or pullup) 5 sets of 5-10
- A Push (Incline/flat benchpress or dumbbell press, seated or standing military dumbbell press, dips, etc) 5 sets of 5-10
- (Optional) Another push or pull 5 sets of 5-10
- A Bicep exercise (week 1: barbell curls, week 2: dumbbell curls, week 3: preacher curls, week 4: any) 5 sets of 8-10
Thursday: Rest
- Recovery day
Friday: Squat/Lower Body
- Squat 5/3/1 style
- Compound Leg Exercise (Front squats, hack squats, lunges, variations of the deadlift, etc) 5 sets of 5-10
- Calves (Standing calf raises, donkey raises, leg press machine calf raises) 5 sets of 8-10 superset w/
- Abs (Hanging leg raises, dragon flags, windshield wipers, cable crunches) 5 sets of 10
Saturday: Military Press/Upper Body
- Military Press 5/3/1 style (depends on what week it is)
- A Pull (T-bar row, barbell row, dumbbell row, chin-up, or pullup) 5 sets of 5-10
- A Push (Incline/flat benchpress or dumbbell press, seated or standing military dumbbell press, dips, etc) 5 sets of 5-10
- (Optional) Another push or pull 5 sets of 5-10
- A tricep exercise (lateral head focus on weeks 2 and 4 – rope tricep extensions, long head focus on weeks 1 and 3 – standing french press) 5 sets of 8-10
Sunday: Rest
- Recovery day
Cardio
After his exercises on Monday, Wednesday, and Friday, Matthew will do cardio on the Stairmaster around three times a week.
Three of my favorite workouts
Matthew lists deadlifts, squats, and bench presses as his top three exercises for building a well-rounded, muscular physique. The workouts are great for building muscle and strength, and Matthew finds them to be a lot of fun.
Nutrition
Utilizing Macros
Matthew Ogus enjoys keeping track of all of his macros because he feels completely in control of how his body will respond to any dietary adjustments that result in changes in his physique.
Additionally, this aids in his year-round relative leanness. He typically consumes 225 grams of protein, 250 grams of carbohydrates, and 50 grams of fat per day.
Matthew’s Diet
Meal 1: 23f/89c/42p
- 1 large egg, 184g egg whites 4 CLA pills, 4g fish oil (pills or liquid), and 130g oats add stevia and cinnamon for the oats, drink some coffee or green tea, and eat eggs with hot sauce.
Meal 2: 6f/54c/46p
- 5.5oz chicken breast weighed cooked, 250g russet potato weighed raw, add garlic, pepper, onion, and hot sauce for the chicken.
Meal 3: 6f/50c/44p
- 5.50z chicken breast, 250g sweet potato weighed raw, garlic, onion, pepper, and hot sauce for chicken.
Meal 4: 4f/50c/35p
- 6oz tilapia weighed cooked, 250g sweet potato weighed raw, garlic, onion, pepper for the sweet potato, vinegar to dip the fish in.
Meal 5: 4f/0c/30p
- 6oz tilapia weighed cooked, vinegar to dip.
Supplements
Supplements Matthew Ogus likes to take 5 grams of creatine each day along with a multivitamin, fish oils, and a high-quality protein powder.
“My motivation comes from my desire to succeed. My motivation also comes from love and all of the energy I get from the people around me.”