Who is Jake Alvarez?
Jake Alvarez is a San Diego, California-based IFBB professional bodybuilder. His quick ascent through the rankings has garnered a lot of interest in the bodybuilding community.
Short Career of Jake Alvarez
Even though Jake Alvarez is a role model for all aspiring bodybuilders, his physique wasn’t always stunning.
Jake claims that when he was younger, he was the “thin kid” in the class. He was inspired to look like the bodybuilding legends he had been seeing on TV.
Today, Jake has undergone a physical transformation and is winning competitions for his exceptional aesthetics. He has won several significant professional shows and claimed his Pro Card.
Body Measurements of Jake Alvarez
| Full Name: | Jake Alvarez |
| YEAR OF BIRTH: | 1991 |
| ERA: | 2010 |
| PROFESSION: | IFBB Professional Bodybuilder, Sponsored Athlete |
| NATIONALITY: | American |
| WEIGHT: | 185 – 195lbs (83.9 – 88.5kg) |
| HEIGHT: | 5’10” (177.5cm) |
Accomplishments
Competitions
- 2013 Novice Mr. California
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2013 NPC California State Championships, 1st
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2013 NPC Spartan Championships, 4th
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2014 NPC USA Championships, 1st
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2014 NPC San Diego Championships, 1st
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2014 NPC Gold Coast Muscle Classic, 2nd
- 2014 NPC USA Championships, 1st (IFBB Pro Card)
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2014 IFBB Felicia Romero Pro, 14th
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2014 IFBB Sacramento Pro, 2nd
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2014 IFBB Titans Grand Prix Pro, 2nd
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2015 IFBB Olympia Weekend, 16th
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2015 IFBB San Jose Pro, 2nd
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2015 IFBB Atlantis Pro, 2nd
Biography
Educator Years
Jake was raised in San Diego, California, where he was born. He claims that as a child, he was never excellent at athletics and was therefore always the “thin kid” in the class.
He also describes how restrained and shy he was, never taking his shirt off outside since he believed it looked awful.
Jake decided to pursue bodybuilding after high school as a result of his shame.
He claims that he “promised” himself that he would begin building his body. He wanted to bulk up considerably, but he also wanted his confidence to soar at the same time.
A Bodybuilding Source
When Jake first watched Arnold Schwarzenegger and Frank Zane on television, he became interested in bodybuilding.
He claims that their passion for the sport and the proportions they demonstrated motivated him to develop his greatest physique.
He was going through a “difficult time” in his life at the end of 2012, which drove him even more deeply into the bodybuilding lifestyle. He spent as much time as he could in the gym and concluded that he could compete.
He also claims to have spent a lot of time “surfing around fitness profiles” on Instagram during this time.
He watched images of men competing in board shorts on stage and envisioned himself joining them in the future. He was hooked at this time.
Trying to Get a Pro Card
The NPC California State Championships in 2013 served as Jake’s debut competition. He spent months and months training to get ready for the competition, so receiving the first-place award made him very happy.
Jake claims that this was a great experience and that at this point he knew bodybuilding was the right job for him.
Jake decided to pursue his Pro Card at the NPC USA Championships in 2014 and start his professional career.
He paid great attention to his diet, making a new food plan and perfecting his workouts to get himself ready for what lay ahead.
He put in a lot of effort and was rewarded with a fantastic first-place finish. He was set to rub elbows with the top bodybuilders in the industry because he now had a Pro Card.
Professional Achievement
For Jake, 2014 was a crucial year. He participated in six events and consistently placed in the top three. His first professional victory was a second-place finish at the IFBB Sacramento Pro.
He then achieved another outstanding second-place finish at the IFBB Titans Grand Prix Pro.
Due to his recent run of success, he was able to earn a spot at the 2015 IFBB Olympia Weekend—the same program he used to watch on television as a teenager. He finished 16th in the tournament, but he gained a lot of knowledge from the process.
He would go on to win two more excellent 2nd place finishes at the 2015 IFBB San Jose Pro and the IFBB Atlantis Pro because of the confidence he got from this show.
Training
Training Method
Jake trains one significant muscle group per day as part of his regimen. He divides his week into workouts for his legs, back, shoulders, and chest.
He has always placed a strong emphasis on heavy lifting, exercising to the point of exhaustion, and pushing his body to the maximum.
Train Your Favorite Body Part
His chest is his favorite body region to work out. He claims that his chest has always lagged behind other muscle groups.
He claims that with the help of his coach’s “appropriate coaching,” he has been able to overcome this genetic challenge.
He has had the opportunity to fully understand the pectoral muscle’s operation. He has figured out how to properly stimulate his muscle by altering his form.
He wants to demonstrate his growth and transform his weakness into a strength.
Routine
Monday: Shoulders
- Seated dumbbell press (6 sets) (8-12 reps)
- Seated Dumbbell Press (6 sets) (8-12 reps)
- Standing upright row (4 sets) (12-15 reps)
- Standing dumbbell upright row (5 sets) (20 reps)
- Side lateral raise (5 sets) (12-20 reps)
- Reverse Pec Deck (4 sets) (12 reps)
- Reverse Machine Flyes (4 sets) (8-12 reps)
- Dumbbell front raise (4 sets) (8-12 reps)
- Front Dumbbell Raise (4 sets) (20 reps)
- Bent-Arm Lateral Raise (4 sets) (20 reps)
Tuesday: Chest And Back
- Pushups (1 set) (20 reps) (warm-up)
- Incline dumbbell press (5 sets) (8-12 reps)
- Flat dumbbell press (5 sets) (8-12 reps)
- Cable cross-over (4 sets) (10-15 reps)
- Pull-up (4 sets) (15 reps)
- Single-arm dumbbell row (4 sets) (10 reps)
- One-Arm dumbbell row (4 sets) (10 reps)
- Seated cable rows (4 sets) (10 reps)
- Seated cable rows (4 sets) (10 reps)
- Barbell deadlift (4 sets) (10 reps)
Wednesday: Rest
Thursday: Back
- Weighted Pull Ups (4 sets) (8-12 reps)
- Seated one-arm cable pulley rows (1 triple-dropset: 6-10 reps) (heavy: 6-10 reps) (40% of max: 5 reps) (20%: 25 reps until failure)
- Close-grip front lat pulldown (3 sets) (8-12 reps)
- Seated cable rows (3 sets) (6-10 reps)
- Hyperextensions (3 sets) (15 reps)
Friday: Chest And Arms
- Smith machine incline bench press (1 triple-dropset: 6-10 reps) (heavy: 6-10 reps) (40% of max: 5 reps) (20%: 25 reps until failure)
- Incline machine fly 1 triple-dropset: 6-10 reps (heavy), 6-10 reps (60% of max), 15 reps (40% of max), 25 reps or to failure (20%)
- Incline cable press (4 sets) (12-15 reps)
- Incline cable flye (4 sets) (12-15 reps)
- Tricep dip (5 sets) (15 reps)
- Chest dips (5 sets) (15 reps)
Saturday: Legs
- Stationary bike (10 min warm-up)
- Recumbent bike (10 mins)
- Barbell squat (15 reps: warm-up) (5 heavy sets of 3-5 reps)
- Stiff-legged barbell deadlift (3 sets) (5-8 reps)
- Hack squat (4 sets) (6-10 reps)
- Lying leg curls (4 sets) (6-10 reps)
- Leg Extensions (10 sets) (10 reps)
- Seated Calf Raise (8 sets) (8 reps)
Cardio
Jake likes to change things up when it comes to his cardio exercises.
He enjoys working out on the Stairmaster because, once the body is worn out, it provides a predictable and challenging workout. As an alternative, he will perform traditional exercises like rope skipping.
If possible, he will also go for jogs outside or perform HIIT exercises. He appreciates HIIT since it pushes him to the limit and significantly raises his heart rate.
Nutrition
Nutritional Strategy
Jake follows a “Flexible Dieting” regimen, which allows him to experiment with different foods instead of adhering to a conventionally stringent bodybuilding method. However, to make sure he stays within his macro demands, his coach still makes sure he consumes enough protein, fat, and carbohydrates.
Meal Plan
Meal 1: Breakfast
- 6-grain oatmeal 1 cup
- liquid egg whites 1 cup
- whey isolate 1 scoop
Meal 2
- tilapia fish, 8 oz.
- white rice, 200 g
- asparagus
Meal 3
- flank steak 6 oz.
- red potatoes 8 oz.
- broccoli
Meal 4: pre-workout meal (2 hours before workout)
- grilled chicken 8 oz.
- purple yam 200 g
- asparagus
Meal 5: post-workout (asap after a workout)
- tilapia 8 oz.
- white rice, 200 g
- asparagus
Meal 6: bedtime
- liquid egg whites 1 cup
Supplements
Supplements are also crucial in Jake’s diet. He uses a variety of supplements to maintain his size and strength, such as fat burner pills and creatine.
He also takes general multivitamins and fish oil capsules.
- multivitamin with minerals
- fish oil 1 cap
- sesamin 1 cap
- cla 1 cap
- creatine monohydrate 3 caps
- fat burner 1 cap
Influences and Idols
Jake has always looked up to legends like Frank Zane and Arnold Schwarzenegger.
Knowing that he can learn everything he needs to know from the men who have already achieved success, he enjoys watching as many vintage videos as he can.
What Lessons Can We Take Away From Jake Alvarez?
Jake’s tale demonstrates the influence bodybuilding may have on a person’s life.
He was a “thin kid” growing up, afraid of his appearance, but exercising gave him the self-assurance he required to launch a whole profession based on his physique.
Consider Jake’s battle when you are having trouble with your workouts and follow your path to reaching your fitness objectives.