Who Is Jonny Reid?
Belfast, the capital of Northern Ireland, is where the author was born. Growing up, Jonny Reid was quite interested in sports, especially basketball and football.
Short Career Of Jonny Reid
At the age of 14, Jonny Reid had his first “touch” with the gym, and he hasn’t turned back since.
Jonny had achieved success as a personal trainer and Men’s Physique competitor by the age of 22. He has won the 2013 UKBFF Northern Ireland Champion title as well as the 2014 Miami Pro Muscle Model Championships.
Body Measurements of Jonny Reid
| Full Name: | Jonny Reid |
| YEAR OF BIRTH: | 1993 |
| ERA: | 2010 |
| PROFESSION: | Bodybuilder, personal trainer, and fitness model |
| NATIONALITY: | Irish |
| WEIGHT: | 215-225lbs (93.0-102kg) |
| HEIGHT: | 5’11” (180cm) |
Accomplishments
Competitions
- 2014 Miami Pro – Muscle Model – 1st Place
- 2013 UKBFF Northern Ireland – Men’s Physique >178cm – 1st Place
Biography
Born into a Lifestyle of Fitness
On September 21, 1993, in Belfast, the capital of Northern Ireland, Jonny Reid was born.
He was always interested in athletics growing up, playing practically every sport available in elementary, middle, and high school as well as in college. At each one, he was exceptional.
In 2007, when he was 14 years old, he began going to the gym. To branch out from his typical sporting regimen, he wanted to attempt something new. He “fell in love” with the gym right away since it was “the ideal complement.”
Jonny pushed himself physically every day, relishing the challenge of doing so. He eventually had an admirable physique, at which point he thought about turning fitness into a profession.
Competitions
Following a friend’s advice, Jonny started competing in fitness competitions. He quickly tasted success after winning his first regional competition, “NIFMA.”
At the 2013 UKBFF Northern Ireland, the young person, at 19 years old, donned the spray tan once more and entered the stage with assurance. He won the title of Men’s Physique (over 1780 cm category) that day because of his incredible conditioning.
He raced at the 2014 Miami Pro the following year and won first place once more.
Success
After winning in Miami, Jonny shifted his attention to expanding his company and making a name for himself in the fitness sector.
He earned two titles as a bodybuilder and a certified personal trainer by the year 2016.
Training
Muscle Enlargement
Every day, Jonny works out in the gym for ranging from 60 to 90 minutes. If he feels a particular body area is lacking in size or condition in the days leading up to a show, he may add in a few more training sessions.
Jonny likes to concentrate on fitness and muscle hypertrophy during workouts. This means he prioritizes getting the most pump out of a workout rather than aiming for the highest weight he can lift.
He accomplishes this by making the “mind-muscle link” and using controlled motions.
He may occasionally “throw in” a few challenging sessions to mix up his regimen and maintain a high level of strength.
Favorite Cardio Exercise
On the Stairmaster is where Jonny prefers to perform his cardio. To prevent muscle deterioration, he favors low-intensity cardio.
If a Stairmaster machine is not accessible, Jonny will perform 10–15 minutes of brief, high-intensity sprints.
The tire flip is another of his preferred aerobic exercises. Jonny claims that it calls for his entire body to exert itself as well as explosive strength, which he claims causes a “big burn.”
Increased Training
Jonny uses great intensity in his workouts to maintain muscle growth. He accomplishes this by cutting the rest intervals between sets down to roughly 15 to 30 seconds.
By doing this, he lessens cramping and exhaustion, keeping his muscles active throughout the entire workout.
Jonny may occasionally add a HIIT session to his exercises if he wants to change things up. By doing so, he offers his workouts “another depth” and presents his body with a fresh challenge.
Jonny’s Top Three
- Bench press – Jonny said his chest developed into one of his strongest body parts over the years, and the bench press played an important role in that development. He says this exercise gives him a great pump and gets him “into the zone” for the rest of his workout.
- Military Press – According to Jonny, this exercise activates the shoulders, arms, as well as entire core. That’s why this is one of his favorites.
- Squats – This exercise helped Jonny shape his lower body “like nothing else”. He believes that squats should be the staple of anyone’s leg workout. Jonny likes to go deep and low when performing squats, thus achieving maximum contraction. He said this also helps with core activation.
Absence of Body Parts
Jonny claimed that when he was younger, he neglected to exercise his back muscles, which is a common rookie error. When he first started bodybuilding, he would attempt to lift large weights while having bad form.
As a result, he sustained frequent injuries, and his front body was overdeveloped in comparison to his rear.
“I’ve also had a back issue, damaging my lower erector spine owing to a fallen arch in my right foot, which caused an overall imbalance – one day during squats, it suddenly clicked, and that held me back significantly – I was also in the middle of contest preparation at the time!” Jonny Reid
He was able to improve his back over time so that it was on par with the rest of his body.
By reducing the weight and adding more isolation exercises to assist enhance muscular density, he was able to accomplish this. He also started moving slowly and deliberately, holding still for long periods.
Plan for Off-Season Training
- Monday: Chest
- Tuesday: Back
- Wednesday: Legs
- Thursday: Shoulders
- Friday: Arms
- Saturday/Sunday: Rest
Competition Prep Training Plan
Monday: Chest, Triceps
- Barbell Bench Press 3 x 8 -12
- Seated Chest Press (Hammer Strength), 3 x 8
- Dips, 4 x Failure
- DB Flyes, 4 x 12 -15
- Bent Over Cable Flyes, 3 x 15 -20
- Skull Crushers, 4 x 10 -15
- Tricep Pushdown, 8 x 10 (Pyramid Sets)
Tuesday: Rest
Wednesday: Back, Biceps
- Barbell Bent Over Row, 4 x 6 – 10
- Seated Cable Rows, 4 x 10
- Deadlifts, 6 x 8 -15
- Lat Pulldown, 4 x 10-15
- Lat Pullover, 6 x 8-12
- Straight Barbell Curl, 6 x 8-12
- Cable Bicep Curls, 4 x 16
Thursday: Legs
- Barbell Squats, 4 x 10-15
- Barbell Lunges, 4 x 20 (10 Each Leg)
- Leg Press, 6 x 8-12
- Leg Extension, 10 x 10 (10sec rest between sets)
- Hamstring Curl, 4 x 8-15
- Hack Squats, 6 x 10-15
- Standing Hamstring Curl, 4 x 10-15
Friday: Rest
Saturday: Shoulders
- DB Shoulder Press, 5 x 8-12
- Military Press, 5 x 6-10
- Lateral Raise / Bent Over Lateral Raise, 4 x 10-15 (Super Set)
- Upright Rows, 5 x 8-15
- Arnold Press, 4 x 10-12
Sunday: Rest
Nutrition
An Ordinary Dietary Method
Jonny’s diet gets more “loose” after the program. This indicates that he accepts foods with greater calories.
To stay on track with his development and prevent any potential “overeating,” he still checks his macros. I try to get my macros in every day, but if I want something different, like a burger, ice cream, or a mountain of chocolate, I’ll eat it! he declared.
Jonny typically maintains a body fat percentage of roughly 10% during the off-season. He will reduce his body fat to about 7% before a photo session.
He consumes at least 1-1.3 grams of protein per pound every day, sometimes even more.
Combating Hunger
Jonny’s body is accustomed to eating larger meals throughout the off-season within the first few weeks of his preparation for the competition. In the end, this causes the feeling of hunger following a meal.
Jonny manages this by keeping himself busy with other activities and without increasing his portion size or eating more. He is diverted from his hunger by this. There isn’t a “magic pill,” as he put it, to solve this issue.
Plan for Off-Season Meals
- 1st Meal: 8 whole eggs + 100g (uncooked weight oats)
- 2nd Meal: 100g potato + 200g mince + handful of veg (broccoli / asparagus etc)
- 3rd Meal: 300g chicken + 80g (uncooked weight rice) + handful of vegetables
- 4th Meal: Cheat Dinner (Chinese / gourmet burgers / roast dinner)
- 5th Meal: 8 whole eggs + 100g (uncooked weight oats)
Competition Prep Meal Plan
- 1st Meal: 5 Whole eggs + 40g (Uncooked weight) of porridge oats
- 2nd Meal: 40g whey protein + 30g flaxseed
- 3rd Meal: 200g Lean Fish/ Turkey + 80g (uncooked weight) brown rice
- 4th Meal: 40g whey protein + 30g flaxseed
- 5th Meal: 200g Steak/ Salmon + 100g sweet potato + green vegetables (broccoli, asparagus, green peas)
- 6th Meal: 150g Tuna + 30g Cottage Cheese
“We are all here for a reason. We all want something good out of our lives. Each day we try. Next day we try again. The ones that will succeed are the ones that wont stop trying.”
Influences and Idols
Jonny didn’t know many industry legends when he first learned about bodybuilding.
However, he learned about Ulisses Jr. as time passed. Ulisses, according to Jonny, has the physique he most admires. Ulisses’ modest nature, despite his great accomplishment, is what makes him unique, the man added.
What Can Jonny Reid Teach Us?
Jonny Reid has always been a competitive and active child. He carried the urge to excel with him throughout his life, and as a result, he excelled as a bodybuilder and as a personal trainer.
One of the few ways to succeed in anything great is to have a goal and a “burning passion” to be the best, as Jonny has taught us.
This is Jonny’s philosophy on life and his universal message;
“Not for one second do I intend to ever just ‘give up’. Day by day, week by week, month by month, I keep working on making my dream a reality. Part of that dream is having a comfortable life, family, and the best body I can possibly achieve.
Stay focused. Don’t let anyone put you down or tell you that you can’t achieve your dream. They are just slowing you down.” – Jonny Reid