Ripped to Shreds Natural Bodybuilder Robbie Sardinia Talks With

(Last Updated On: February 26, 2017)

How did you get started in bodybuilding/fitness?

After playing golf in college for 4 years and only hitting the gym occasionally for arms and chest (LOL) I decided I wanted to get bigger and feel more confident in my physique.  I started with typical bro-routines of chest/back/shoulders/arms/legs as my 5 day split.  I eventually evolved into periodized training routines that are more suitable for natural bodybuilders and are more effective.  I lifted for years before ever thinking of getting on stage.  I finally decided to make the leap up there when I was getting constantly asked if I competed and having to say no I don’t.  Once I decided to do a contest and then won the overall I was hooked.  I’ve been training to be the best ever since.

Robbie Sardinia

What is your favorite body part to train?

Legs is the most rewarding to me as I never feel my legs are big enough.  Back is probably the most enjoyable because I feel so many different muscle groups working in unison when doing my back work and the pump and feeling is just amazing.  

Robbie SardiniaRobbie Sardinia ripped abs

Can you give us a sample of your routine?

During the offseason I ran Lyle McDonald’s generic bulk which consisted of 4 days in the gym a week.  2 days for upper 2 days for lower.  The sample split would be Monday Lower 1, Tuesday Upper 1, Wednesday rest, Thursday Lower 2, Friday Upper 2, rest on the weekends.  It’s very important that you get ample rest periods when trying to grow because you need the rest to repair muscle tissue which is actually where the growing comes from.  The lower and upper routines would consist of different workouts each day so that even though it’s the same muscle groups, they are getting hit different ways.  An example of that would be barbell squats and leg extensions on lower 1, leg press or hack squats and lunges on lower 2.  All work the lower half and similar muscle groups but in different ways.  This allows you to hit all 4 of those quad dominant exercises in one week but you do not risk overtraining by doing them all on one day.  The downside to training this way is you don’t get that crazy pump but as any good bodybuilder knows a pump doesn’t equal growth.

Robbie Sardinia


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What kind of music do you listen to when you are working out?

Heavy Metal or older Rap & Hip Hop for weights.  I’ll listen to house or techno when doing cardio.  The trance stuff really gets my mind into a daydream state that gets me forgetting that I’m doing any cardio which I hate.

We all have at least one, what is the most embarrassing song on your iPod?

I have a few black eyed peas songs on there that for some reason I haven’t removed yet…haha

Favorite sports team?

Oakland Raiders

Robbie Sardinia ripped

What does your diet look like when you are trying to get lean?

I follow if it fits your macros (IIFYM) dieting protocols.  I have a set macro nutrient goal and as long as I hit those I’m golden.  The numbers obviously change over the course of the diet as I get leaner so I just have to monitor my weight loss and how I look and adjust accordingly.  I do well when I get closer to a show with lower fats and higher carbs, helps me dry out for some reason.  It’s hell on the joints if you still lift heavy but its only for a few weeks pre-contest.

Robbie Sardinia

What kind of cardio do you like best and why?

Walking on an incline mostly.  I also like doing HIIT on the bike after a leg work out for a final hoorah to kill my legs.  I think walking on an incline is simple, low impact with no risk of muscle loss and its pretty efficient at burning some good calories fairly quickly.

Robbie Sardinia

If you could give somebody only one fitness tip what would it be?

Be consistent and eat well.  Without either one you are going nowhere in your fitness endeavors.  If you don’t consistently workout and eat well you won’t look near how you want to.  The consistency in the gym builds muscle while burning calories.  Eating well helps fuel that muscle growth from lifting as well as promote fat loss from proper nutrient and caloric intake.  Removing one or the other won’t kill you but you won’t look and feel your best.  If you aren’t using drugs, you need to be patient and consistent over the years to really build a quality physique, it doesn’t happen over night.

Robbie Sardinia

Tell us about your biggest bodybuilding/fitness influence?

All my fellow natural competitors are what fuel me.  I see their facebook and blog posts along with progress pics and it really fuels you to improve.  Whether they are posting offseason or prep pics and vids seeing their improvements and changes inspires me to push myself to improve as well.

Favorite cheat food?

Frozen Yogurt.  It’s fat free but oh so delicious.

Robbie Sardinia ripped

Do you take any supplements?

Yes.  My current supplement list while prepping this year is Whey protein, Creatine Monohydrate, Vitamin B-12, Vitamin D-3, Multi-vitamin, Fish Oils, Glucosamine, and BCAAs.

Robbie Sardinia

What does the future hold for you?

Winning professional natural bodybuilding shows and hopefully a world championship in a few years.

Robbie Sardinia