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Simeon Panda

Gaining the thirst for lifting in college, Simion Panda has been rising to the top from the first moment he started lifting weights at home. From that point onwards, Simion now competes in shows around the world. He also judges competitions and is the owner of his own sportswear company.

Simeon is a true model for anyone who wants to see how success is made in the world of bodybuilding. This is his story:

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“Though some may be able to throw a stone up a hill I am prepared to push a boulder up a mountain lest I do not try.”

Athletic Statistics

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“Set your goals high, and don’t stop until you get there.”

Accomplishments

Simeon has competed in bodybuilding shows worldwide, winning the European Championships in 2013 and earning himself Musclemania Pro status. 

He often judges bodybuilding and physique shows around the globe. Simeon is also the owner of his own clothing brand and sportswear company. Making him a successful entrepreneur.

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“Find a way, not excuses.”

Biography

Home Workouts To Pro Status

Simeon Panda first started lifting when he was 16 years old as a skinny teenager wanting to improve his strength and overall size. He was inspired to go further when he met a friend in college who was very muscular and ripped.

Simeon asked his friends how he managed to get so big. His friend replied that he bought some weights and would do his workouts at home. Simeon went out and bought a set of weights with no delay. Ever since that moment, Simeon fell in love with bodybuilding.

“I purchased weights that same day, and fell in love with working out. I remember I would get back from college excited to train.”

When he first started weight training, he recalls working out every day without fail. He soon realized he was on to something big when; “I was training in my living room and a friend of my brothers who had not seen me in a while came over and was shocked and said I was huge. That really motivated me to go at it even harder.”

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Simeon’s transformations.

With this new found motivation, he upped his game and went to buy some new weights that were heavier. Ever since then, he’s been researching and learning the bodies anatomy and muscle groups. Simeon has been finding new ways to improve his physique since day one.

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“Do the best you can until you know better. Then when you know better, do better.”

Training

As Simeon built his strength and knowledge of keeping fit over the years. He’s now a firm believer in training heavy, both physically and mentally.“I say mentally because nothing gives me the same buzz as moving a tremendous amount of weight.”

Warming Up

“I normally do a warm up set then go straight into lifting heavy. This has been the most effective way for me to pack on size.”

Simeon advises that muscle growth occurs when your body is trying to repair the damage done by lifting weights on your body. Over time, your body will adapt to even the toughest routines.

To make sure that he doesn’t hit a plateau, Simeon will change and cycle his routines every so often.

A week’s workout will look something like this for Simeon:

Monday: Chest

• 8 sets of Bench Press ranging from 1 – 20 reps
• 8 sets of Incline Press ranging from 1 – 20 reps
• 6 sets of Cable Fly’s low ranging from 6 – 20 reps
• 6 sets of Cable Fly’s high ranging from 6 – 20 reps

Tuesday: Legs

• 3 sets of Leg Extensions 20 reps
• 8 Sets of Squats ranging from 4 – 10 reps
• 8 Sets of Leg Press ranging from 12 – 15 reps
• 8 Sets of Lying Leg Curl ranging from 6 – 20 reps
• 4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
• 4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps

Wednesday: Back

• 8 sets of Bent Over Row ranging from 6 – 20 reps
• 8 sets of Lat Pull Down ranging from 6 – 20 reps
• 8 sets of Seated Row ranging from 6 – 20 reps
• 8 sets of Deadlifts ranging from 6 – 20 reps
• 6 sets of Single Arm Row ranging from 6 – 10 reps

Thursday: Shoulders

• 8 sets of Shoulder Press ranging from 6 – 20 reps
• 8 sets of Dumbbell Lat Raises ranging from 6 – 20 reps
• 8 sets of Front Raises ranging from 6 – 20 reps
• 8 sets of Barbell Shrugs ranging from 6 – 20 reps

Friday: Arms

• 8 Sets of Close Grip Bench Press ranging from 6 – 20 reps
• 8 sets of Preacher Curls ranging from 6 – 20 reps
• 8 sets of Pushdowns ranging from 6 – 20 reps
• 8 sets of Hammer Curls ranging from 6 – 20 reps

Saturday

• Rest

Sunday: Legs

• 8 Sets of Leg Extensions 20 reps
• Dumbbell Walking Lunges 20+ Laps of the gym
• 4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
• 4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps

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Building Muscle

If you’re looking to build muscle like Simeon, there are three exercises he recommends which are the best to add into your training routine. These are:

1. Squat – “Absolutely nothing is more difficult and produces more results than the squat, nothing.”
2. Bench Press – “The bench press is fundamental in a bodybuilders routine, you get to move a lot of weight through multiple muscle groups.”
3. Deadlifts – “The deadlift is the king of mass gaining exercises, it works more muscles simultaneously than any other movement.”

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Cutting

Simeon’s diet is very strict, this means, he’ll say lean most of the year round. But if he does need to cut a little further, he’ll go out for a brisk walk, or on the treadmill, or even the step machine.

This goes to show how important diet is, get this right, and there won’t be much need for cardio at all, advises Simeon.

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“I eat a lot of chicken, fish, red meat and I love vegetables.”

Nutrition

Simeon’s diet is like most professional bodybuilders and fitness models – strict and accurate to his training needs. His diet is clean all year round, allowing the odd cheat meal occasionally to keep him satisfied, along with his metabolism ticking over nicely.

A daily diet of Simeon’s will look something like:

• Meal 1: Oats, Banana & Almonds
• Meal 2: Rice Cakes & Cottage Cheese
• Meal 3: Wholegrain Rice, Chicken Breast & Vegetables
• Meal 4: Wholegrain Rice, Chicken Breast & Vegetables
• Meal 5: Wholegrain Rice, Chicken Breast & Vegetables
• Meal 6: 8 Egg Whites & Smoked Salmon
• Meal 7: Mackerel & Vegetables

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“I receive so many emails from people who are inspired by me, this motivates me more than anything, when I train now I feel like I am doing it for them too, I feel like I need to show them all what can be achieved through natural bodybuilding if you put in 110% and do it right.”

Idols and Influences

In the beginning, when he was asked where does his motivation come from, he only had one answer, “it’s really simple, that’s fun and enjoyment.”

But, as the years passed and he became more involved with the fitness world and bodybuilding, he became a perfectionist of the sport and his motivation then went from “fun and enjoyment,” to total professionalism.

“I have always strived to be better, I love to see progress and I want to achieve the unimaginable.” – Simeon Panda

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What we can learn from Simeon Panda

Hard work, studying the bodies anatomy, and the drive to grow bigger and better. These are all things we can learn from Simeon. His thirst for knowledge on how to grow bigger and stronger is a great lesson we can all learn if our goal is strength and size.

If you want to grow like Simeon but you don’t know how, you can start as he did with weights at home reading and researching your idols. In no time at all, you too could have your very own physique of greatness like Simeon Panda’s.