Better Ingredients, Better Results ®
Bert Neibergall
| Hometown | Port Coquitlam |
| Height | 5'10" |
| Weight | 215lbs |
| Class | Vice President |
Favorite supplements:
Biography
I’ve been into bodybuilding, training, sports and supplements since high school, and can remember my Dad asking me if I could make a living at “the fitness”. I wasn’t sure, but I guess I was bound and determined to try, because if you can make a living at what you love doing, then you are indeed a lucky person.
I began working at gyms back in the early 90’s before moving onto retail positions at health food stores. While holding down a store manager position I struck up a friendship with one of the reps from a sports supplement company. That rep ended up opening PVL Nutrients and I joined him as his first rep back in 1996. From there I went on to hold various titles with PVL/Fit Foods such as Eastern Canadian Sales Manager, National Sales Manager and eventually Director of Sales. I left and joined an industry giant in MuscleTech Research and Development, becoming their National Sales Manager and later became National Sales manager for Empire Health Distribution. After a failed stint as a partner in a young start up (Extreme Physical Performance), I joined Magnum Nutraceuticals in 2009 as Vice President alongside Markus. He had already started the company a few years earlier, and I had always been a fan of both the brand, and the high quality formulations. Going to work every day at Magnum is a true pleasure, as partnering with retailers and distributors, working on future formulations and mentoring and coaching new employees is what I love to do. Being able to be truly proud of the products you sell is a rare feat, and I am pleased to have that opportunity.
I choose to live by a quote I once read; “We tend to seek happiness, when happiness is actually a choice.” Living in the moment and not waiting for things to be different, or “better” is the key to true happiness.
My athletic background is that of any good Canadian kid. I grew up playing hockey, soccer, rugby, boxing and judo but focused on hockey as I got older. I started working out in high school to put on size for college hockey and eventually, working out became my number one passion. MANY years later I still make it a priority to train heavy and hard four to five times a week and keep my body fat low enough to keep an X frame physique. My prioritize have shifted since I began training though, now, as a father of four children, and married to an amazing, athletic woman, it’s very important for me to lead by example at my house, training, eating clean, and encouraging all of us to move around every day.
Blog: Bert Neibergall
Photos: Bert Neibergall
Videos: Bert Neibergall
3:17
|
2:57
|
1:49
|
1:27
|
2:27
|
3:54
|
2:02
|
1:34
|
1:54
|
1:57
|
0:56
|
Training: Bert Neibergall
TRAINING – HIIT CIRCUITS
First, let me be clear in stating, I do not always train this way, nor did I train this way when I was a beginner. When I began lifting weights as a teenager, some of the older, wiser guys in the gym in my home town of Prince Rupert took me under their wing and taught me how. They preached good form, good nutrition, heavy weights, lots of recovery, and a whole body workout three times per week. I listened for probably 3 or 4 weeks and then I started training like an idiot six times per week with a bunch of other teenagers. We over-trained, under ate, and basically made every mistake possible. Most of the guys I trained with dropped off in the first year, the rest (90%) stopped within a few years after that. I don’t know why, but it got under my skin and became a part of who I am, I love the discipline of going to the gym, the routine you can structure your life around, the competition with yourself and anyone else around you, whether real or imagined, and of course the endorphin rush that a great, muscle stretching pump will give you.
Right now I’m currently in a fat burning and muscle maintaining phase. If I can put a bit of muscle on while doing this, awesome, but the goal is to burn fat and maintain everything I’ve built to date. Not an easy thing to accomplish and it takes a lot of listening to your body and backing off when it’s called for. Nutrition is key when burning fat, but training heavy with pace, is very important too. I’m not a huge fan of cardio and will go months and months (years actually lol) avoiding a treadmill, but when its time to burn fat, cardio is a necessary evil. The trick is minimizing the amount you need to do. Two a day cardio sessions have a place in a diet, but only when you need to go from 8%, down to 5% or less body fat, most of us never need to venture into that territory. I like to do 30 minutes on the elliptical four times per week for about 60 days and then bump it up to 45 minutes, five times per week for the next 30 to 60 days. If my diet is right and my training is at a high enough intensity, I should be in single digit body fat and looking pretty lean. A quick note on food intake before cardio; I used to do cardio in the early morning on an empty stomach, but some very compelling studies have come out recently proving that protein and even carbohydrate consumption pre-cardio will actually help you burn more fat. Now I usually take in 20 grams of Chocolate Quattro mixed with less than ¼ cup of fat free cream in a cup of coffee (my very own mocha) about 10 minutes before my morning cardio. For more information on this pre-cardio protein intake or any other nutrition based questions, check out Mark Gilbert’s www.fitnessinventor.com, its one of the best sites for new information and studies regarding diet and training.
Okay, onto my training. Right now each body-part gets hit twice per six days (3 days on, one day off, two days on, one day off, repeat) but I don’t do that many sets per workout for each body-part. All workouts consist of Giant Sets, or HIIT Circuits under heavy load for multiple body-parts. I do my cardio in the morning and then I train with weights and sprints at night. All reps are done in a 3/1/1 cadence (3 seconds to lower the weight, 1 second pause, explode back to starting point).
Monday
Chest/Back/Abs (elliptical sprints) – 11 total sets for Chest, 11 total sets for Back, 7 total sets for abs.
1. Incline DB Press + Bent Over 1 Arm DB Rows + Incline Crunches + 1 Min Elliptical Sprint (4 sets X 12 reps of the giant set)
2. Flat Bench DB Flyes + DB Shrugs + Swiss Ball Crunches + 1 Min Elliptical Sprint (3 sets X 12 reps of the giant set)
3. Wide Dips +TRX Horizontal Wall Rows (pull ups) + 1 Min Elliptical Sprint (3 sets X Failure of the giant set)
Tuesday
Quads/Hams/Calves - 11 total sets for Quads, 11 total sets for Hams, 11 total sets for Calves.
1. Squats + Stiff Legged Deadlifts + 1 Legs DB Calf Raises (6 sets X 15 to 20 reps of the giant set)
2. DB Lunges + Lying Leg Curls + Seated Calf Raises (5 sets X 15 to 20 reps of the giant set)
Wednesday
Shoulders/Biceps/Triceps (elliptical sprints) - 11 total sets for Shoulders, 11 total sets for Biceps, 11 total sets for Triceps.
1. DB Lateral Raises + Hammer DB Curls + Triceps French Press + 1 min Elliptical Sprint (4 sets of the giant set X 10 to 12 reps of each exercise)
2. BB Shoulder Press to the front + Close Grip Easy BB Curls (on the French curl bar) + Triceps Press downs + 1 min Elliptical Sprints (3 sets giants set X 12 to 15 reps of each exercise)
3. BO DB Lateral Raises + Concentration Curls + Triceps Dips + 1 min Elliptical Sprints (3 sets of the giant set x 12 reps of each exercise)
Thursday
Off
Friday
Repeat Chest/Back/Abs (elliptical sprints)
Saturday
Repeat Quads/Hams/Calves
Sunday
Off
Monday
Repeat Shoulders/Biceps/Triceps (elliptical sprints)
