Who is Rob Deluca?
Rob Deluca, a Canadian bodybuilder who competes in the IDFA, is of Italian descent (International Drug-Free Athletics). He has a roofing contracting business and is also an entrepreneur.
Short Career of Rob Deluca
In Hamilton, Ontario, Rob Deluca was born and reared. When he was 11 years old, he started lifting weights at home using a simple set of dumbbells.
He made quick initial “gains,” and he didn’t need much time to outgrow his light weights. He joined a gym as a result so he could train with better tools.
Rob started competing in bodybuilding competitions after years of working to get his ideal physique.
His first significant accomplishment was winning the 2008 IDFA Canadian Classic IV in the Master’s Overall division, which earned him the IDFA Pro Card. Rob participated in 14 significant bodybuilding competitions through 2011.
Rob used to frequently adjust his weight when he was at his best. He fluctuated between being a staggering 272 lbs at times to 186 lbs of “shredded muscle” at other times.
I’ve been a huge fan of bodybuilding and weightlifting since I was 11 years old.
Body Measurements of Rob Deluca
| Full Name: Rob Deluca |
| YEAR OF BIRTH: 1965 |
| ERA: 1990, 2000, 2010 |
| PROFESSION: Bodybuilder |
| NATIONALITY: Canadian |
| WEIGHT: 225 – 235lbs (102.1 – 106.6kg) |
| HEIGHT: 5’11” (180cm) |
Accomplishments
- 2007 – Canadian Classic – IDFA – HeavyWeight – 4th
- 2007 – Canadian Classic – IDFA – Masters 40+ – 3rd
- 2008 – Canadian Classic – IDFA – Masters 40+ – 1st
- 2008 – Canadian Classic – IDFA – – Overall Winner
- 2008 – Canadian Classic – IDFA – HeavyWeight – 1st
- 2008 UFE MVP Quest, 2nd
- 2008 – Toronto Classic – IDFA – Masters 40+ – 2nd
- 2008 – Toronto Classic – IDFA – HeavyWeight – 3rd
- 2009 – Toronto Classic – IDFA – Professional – 3rd
- 2010 – International Championships – IDFA – Professional – 4th
- 2010 – World Championships – IDFA – Pro HeavyWeight – 4th
- 2012 – Pro Classic – IFPA – – 13th
- 2012 – International Championships – IDFA – Pro HeavyWeight – 2nd
- 2012 – World Championships – IDFA – Pro HeavyWeight – 6th
Strength Feats
- Flat dumbbell press – 165’s x 7 reps
- Flat Barbell bench – 365 lbs x 7 reps, 445 lbs x 1 rep
- D-Handle Seated Cable Rows – 400 lbs x 8 reps
- Standing Barbell curl – 215 lbs x8 reps
- Seated Front Barbell Press – 275 lbs x 7, 315 lbs x 3 reps
- Dumbbell Rowing – 200 lbs x 6 reps
- Hack Squat – 6 plates per side x 10 reps, 8 plates x 6 reps
- Nebula Leg Press – 38 plates x 8 reps
- Stiff-Legged Dead Lifts – 405 lbs x 5 reps
Biography of Rob Deluca
Rob Deluca wasn’t always the epitome of a powerful, athletic build. Rob was made fun of when he was 10 years old for having “very lengthy arms.”
He claims that one individual used to constantly make fun of him by asking, “Do your knuckles have any skin left on them?”
Rob began lifting weights as a result of this mockery, though. He was able to completely change his figure via dedication to the gym and hours of nutrition research.
Not only did Rob disprove his detractors, but he also went on to become a popular bodybuilder in Canada, taking first place in the IDFA 2008 Canadian Classic in the heavyweight division.
“Over the years, I have concluded that maintaining your health and continuing to be able to train at your highest intensity is the best approach to guarantee a consistent rate of growth and improvement! One of the keys to realizing one’s genetic potential to its fullest is consistency throughout time.
Training of Rob Deluca
Rob favors HIIT cardio when exercising. This includes engaging in quick, intense bursts of exercise like sprints or bike riding.
For around 30 seconds, he maintains an RPM above 120, then lowers down to a much slower speed for another 30 seconds, before stepping up the intensity once more. He’ll keep doing this for a solid five to ten minutes.
Rob might need a lot of volume during his strength training sessions. To maintain a high level of intensity and a brief session, this includes performing supersets and drop sets.
Maximum muscular growth and aesthetics are major benefits of this type of exercise. However, this type of training requires months of steady advancement to adapt.
Growth of the triceps
Rob Deluca firmly believes that training the triceps is the best way to increase the size of all of the muscles in the arm because it accounts for about 60% of upper arm bulk.
He has discovered that adding strength sessions to regular hypertrophy workouts is the greatest approach to stimulating triceps growth.
In actuality, it looks like this: if Rob works out his triceps four times a month, he will at least have one workout that consists solely of low repetitions, heavy weights, and compound exercises.
Although it might not result in the best possible muscle hypertrophy, this does make him stronger, which enables him to carry out heavier workloads, which leads to better muscular tissue breakdown.
The next training session could be targeted toward increasing blood flow and producing a burning pump after you concentrate on strength work during the previous one.
Working on the long, medial, and lateral heads of the triceps is another aspect that Rob thinks is essential for developing large triceps.
He claims that many people make the error of merely training one of these heads while frequently ignoring the other two. Rob can attack his triceps from all directions by utilizing the entire range of motion and several workouts. Skullcrushers, close-grip bench presses, cable pushdowns, and dips are a few of these exercises.
Strength Phase for Triceps
- Close-grip flat bench barbell press, 3 sets of 7,5,3 reps (3 lightweight warm-up sets beforehand)
- Crossbench dips, 4 sets of 8-12 reps
- Standing cable extensions, 4 sets of 7,6,5 reps
- High pulley overhead leaning rope extensions, 3 sets of 7,6,5 reps
- Lying 45-degree barbell extensions, 3 sets of 7,7,7 reps
Hypertrophy Phase for Triceps
Rob just increases the number of repetitions he would normally complete for each exercise in the strength phase. Typically, the rep count is 15, 12, 10, and 8.
Nutrition
Rob will consume lean proteins, decent fats, and some healthy carbs to keep his body lean. Sportsmen like Rob frequently go through a cutting and bulking phase.
He reduces his calorie intake during the cutting phase to get leaner before a competition.
After the tournament, he goes on a so-called “bulk,” increasing his caloric intake to build bigger, stronger muscles.
Daily Diet
A diet of a bodybuilder like Rob Deluca might look something like this:
- 1st Meal: 5 egg whites and 1 whole egg, porridge
- 2nd Meal: Snack (fruit and a protein shake)
- 3rd Meal: Chicken breast with sweet potato and some salad on the side
- 4th Meal: Protein shake
- 5th Meal: 400 grams of high-quality steak with sweet potatoes and salad
- 6th Meal: 150g of Greek Yogurt with some blueberries
Cheat Meals
Rob follows a clean diet throughout the cutting season, but when he is bulking up, he will allow himself one or two cheat meals per week.
He has more meal options because his muscles require more calories during this “growing” phase. Rob might occasionally love a Margherita pizza or some bolognese pasta because he is of Italian origin.
His “cheat meals,” nevertheless, will become less frequent the closer he gets to the competition. He will stop eating them as soon as he has to lose the final 5 or 10 pounds.
Making Meals
In keeping with the previous statement, Rob occasionally makes his meals for the week so he won’t be tempted to stray from his plan.
He may occasionally prepare a healthier version of the bad food he wants to consume when a sugar craving strikes. For instance, he will use stevia or another natural sweetener to produce a low-calorie, sugar-free version of ice cream if he is wanting it.
Supplements
It consists of a combination of vitamins, fish oil, and high-quality protein in terms of supplements. Rob and other bodybuilders frequently stick to the tried-and-true whey protein. However, even a protein powder made from plants will work.
He might increase his supplement stack with a fat burner or pre-workout when competition is approaching. merely to ease and streamline his preparations. A potent fat burner can help him control his hunger and feel less irritable and exhausted.
“To achieve maximum muscular hypertrophy (growth), in my opinion, a training program should include periods that are meant to improve strength; strength that would then permit the use of bigger working loads and greater degrees of tissue breakdown,” says the author.
What Rob Deluca can teach us?
Consistency is Key
Rob has been working out for over forty years; he is aware from personal experience that results take time to manifest.
Rob claims that if he hadn’t been consistent, regardless of his workout regimen or nutrition, he would never have developed his trophy-winning physique.
He counsels everyone to persevere during challenging times, especially when it seems like “nothing is going right.” You have the chance to surpass your “weaker self” in those days, and by doing so, you move one step closer to greatness.