Who is Nicolas Iong?
Nicolas Iong, who is half Swiss and half South Korean, has loved sports since he was 14 years old. He initially signed up for a gym to increase his explosiveness for martial arts. But with time, his main love turned into bodybuilding.
Short Career of Nicolas Iong
Nicolas Iong went on to develop a terrific physique because of his strong desire to succeed as a bodybuilder and his commitment to following through with his plans. He was inspired by his development to try competitive bodybuilding, and a few years later he won the MuscleMania World Championship.
Nicolas continues to demonstrate to everyone how success is attained in the bodybuilding industry. He has an amazing work ethic and the outcomes to back it up.
Here is his account:
Body Measurements of Nicolas Iong
| Full Name: | Nicolas Iong |
| HEIGHT: | 5’11” (180cm) |
| WEIGHT: | 205 – 215lbs (88.5 – 93.0kg) |
| NATIONALITY: | Swiss, South Korean |
| PROFESSION: | Bodybuilder, Model, Sponsored Athlete |
| ERA: | 2010 |
Accomplishments
- Men’s Physique Europe Champ 2017
- Fitness Model
- Sponsored Athlete
Biography
Bodybuilding And Martial Arts (Exercise)
Swiss and South Korean national Nicolas Iong. At age 14, he began playing sports and began training in Brazilian jiujitsu, Thai boxing, and mixed martial arts.
After two years of training, Nicolas’ advancement in the martial arts was becoming more and more clear.
At the age of 16, Nicolas started going to the gym to challenge himself even more. He did this mostly to gain strength and explosive power for martial arts.
Nicolas had no idea that over time, bodybuilding would turn into his main hobby. He stopped practicing martial arts when he was 21 and decided to devote his time exclusively to bodybuilding.
Nicolas Iong is seated Gun in hand, military-style pants, and no shirt
Bodybuilding Shows Journey (Fitness)
Nicolas spent all of his free time bodybuilding in his early 20s.
He claims that learning how far he could push himself, both physically and emotionally, came from weightlifting.
Nicolas gained the ability to pursue his objectives with patience, perseverance, and discipline along this voyage. He applied these traits to his first-ever bodybuilding show preparations.
After putting in months of arduous training, Nicolas shocked the bodybuilding community by winning his first competition at the age of 25 in 2017.
Success
Nicolas was even more motivated to compete after he had succeeded in his first bodybuilding competition.
He competed at the European Championships some months later to earn the Pro Card. Along the road, he also earned a spot in the World MM Championships in Las Vegas.
Finally, Nicolas won first place in Las Vegas as well, making him one of the top fitness competitors and models in the business.
Training
Depending on whether he works his abs or not, Nicolas Iong workouts 5–6 days a week. He usually exercises his abs on Saturdays and rests on Sundays.
Nicolas likes to use heavier weights and a moderate rep range (8–12).
His ideal rep range is often 10 in a set, with the last rep being nearly impossible for him to lift alone. He may occasionally request the assistance of a spotter to complete a few more reps.
Nicolas occasionally modifies his strategy to exercise with lesser weights and more volume. He’s discovered that doing this makes his body expand and change.
Nicolas’s Exercise Program
Day 1 – Chest
- Barbell Bench Press, 4 sets of 10-12 reps
- Low-Incline Barbell Bench Press, 3 sets of 10 reps
- Machine Chest Press, 2 sets of 10 reps
- Cable Flies Focusing on Lower Chest, 4 sets of 10 reps
- Cable Flys Focusing on Upper Chest, 4 sets of 10 reps
- Machine flies, 4 sets of 10 reps
Day 2 – Back
- Bent-Over Barbell Deadlifts, 5 sets of 10-12 reps
- Standing T-Bar Rows, 4 sets of 10 Reps
- Cable Pulldowns, 4 sets of 10 reps
- Wide-Grip Seated Cable Row, 4 sets of 10 reps
- Straight Arm Pulldowns, 4 sets of 10 reps
Day 3 – Shoulders
- Machine Press, 4 sets of 12 reps
- Lateral Shoulder Dumbbell Raises, 4 sets of 10 reps
- Seated Bent Over Rear Delt Raises, 4 sets of 10 reps
- Delt Machine Flyes, 4 sets of 10-12 reps
- Face Pulls, 4 sets of 10-12 reps
Day 4 – Arms
- Biceps Curls with EZ Curl Bar, 4 sets of 12 reps
- Biceps Curls on an Incline Bench, 4 sets of 10 reps
- Dumbbell Hammer Curls, 4 sets of 10-12 reps
- Triceps Cable Rope Pushdowns, 4 sets of 10 reps
- Cable Rope Overhead Triceps Extensions, 4 sets of 10-12 reps
- Cable Rope Triceps Pushdowns, 4 sets of 12 reps
Day 5 – Legs
- Leg Press Machine, 3 sets of 12 reps
- Leg Extensions, 4 sets of 12 reps
- Lying Leg Curls, 3 sets of 12 reps
- Leg Extensions, 2 sets of 2 reps
- Calf Raises, 4 sets of 12 reps
- Seated Calf Raises, 4 sets of 12 reps
Day 6 – Abs
- Hanging Leg Raises, 3 sets of 12 reps
- Hanging Knee Raises, 3 sets of 15 reps
- Seated Bench Knee-Ups, 4 sets of 12 reps
- Weighted Russian Twists, 4 sets of 12 reps
- Kneeling Cable, 4 sets of 12 reps
- Ab Roller Extensions, 4 sets of 12 reps
Nutrition
Long Nicolas’ Diet
Nicolas prefers a diet high in lean protein and healthy fats, as well as vitamins, minerals, and phytonutrients with each meal for antioxidant protection, to maintain and grow his strong body.
He’s able to maintain his incredible physique while still growing it with a balanced diet that includes lean chicken, yams, and colorful veggies.
However, Nicolas will cut back on his calories when it’s time to focus intently on a competition. primarily those made of carbohydrates. He avoids insulin surges, which lead to the storage of fat, in this way.
He normally starts preparing for his contest months in advance. While he indulges occasionally during the “off-season,” once the preparation for the competition starts, he fully gives up junk food.
Nicholas Long exercising by the water
What Nicolas Long Can Teach Us
It is evident how arduously Nicolas toiled to acquire his present situation.
He always aspired to be a bigger, stronger, and more improved version of himself.
He laid the groundwork for his lifetime dedication to sports and bodybuilding through martial arts.
With a little bit of patience and the same drive to lift weights as Nicolas, you too may sculpt your magnificent figure.