CT Fletcher,
popularly known as the “Superman of Compton,” might not have won any Mr.
Olympia titles but he is certainly the man to turn to for advice and motivation.
The 59-year-old former bodybuilder and powerlifter knows a thing or two about
building a monstrous physique. As the three-time winner of both World Bench
Press Championship and World Strict Curl Championship, Fletcher has millions of
subscribers to his training and motivation videos on YouTube. If you want to
grow huge muscles, then follow CT’s training regimen which we have shared
below.
CT Fletcher Body Measurements
Height: 5’ 11”; Weight: 225 lbs
Biceps: 22”
CT Fletcher Workout
CT Fletcher Workout Routine
Fletcher
knows how to transform both physically and mentally. Raised in the ruthless
neighborhood of Compton, CT underwent open-heart surgery in 2005 and a heart
transplant surgery in 2018. He took some months to recuperate and since then
started following a no-nonsense approach to training. Traditional sets-and-reps
style of training does not apply to his workouts. He relies purely on his
instincts and continues doing it until he cannot do it anymore.
When he is
in the gym, he gets drained by employing the one-movement workout (OMW) method,
which involves menacingly high-volume, high-repetition training. It is like if
he is squatting, he will do it for the entire leg workout. In accordance with
his ISYMS training system, he performs whatever exercise he feels best for a
specific muscle group.
CT Fletcher Workout
Arm Workouts
A
superset of Triceps Pushdown (sets: 10, reps: 10)
Standing
Biceps Cable Curl (sets: 10, reps: 10)
One
Arm Preacher Curl with Dumbbell (sets: 2, reps: till failure)
Seated
Triceps Press (sets: 4, reps: till failure)
Incline
Inner Biceps Curl (sets: 2, reps: till failure)
Tricep
Kickback with Dumbbell (sets: 2, reps: 40 per arm)
Chin
Ups (sets: 2, reps: till failure)
Decline
Dumbbell Triceps Extension (sets: 1, reps: 20) performed as a pyramid set
CT Fletcher Arm Workout
Chest Workouts
Barbell
Bench Press (sets: 20, reps: 1-20)
Incline
Dumbbell Press (sets: 3, reps: 5)
Close,
Normal, and Wide Grip Chin Up (sets: 1, reps: 10 in each position)
Fletcher
follows a basic diet plan that provides him with all the essential nutrients
and helps him stay ripped. He has ditched all the junk foods that he used to
take in his younger years and has now switched to a healthy diet that gives him
50 percent protein, 10 percent fat, and 40 percent carbohydrates. Since
Fletcher does not measure the exact quantities, he often eats all proteins or
all carbs on meals.
CT Fletcher Gym
CT Fletcher Diet
Meal 1: An omelet made from 12 egg whites,
a handful of veggies, and 1-2 servings of chicken or turkey breast
Supplement: One serving of ISATORI Hyper-Gro
protein shake
Meal 2: One large serving of salad, a can
of Albacore tuna
Meal 3: Ground turkey
Meal 4: Two cups of white rice
Meal 5: Eight-ounce chicken breast
Meal 6: Two cups of white rice
Supplement: One serving of ISATORI Hyper-Gro
protein shake
CT Fletcher Arms
CT Fletcher’s Motivational Tips
Your
muscles will grow if you command them to grow. Strengthen your mind because
your muscles will not follow a weak mind.
Never
allow anyone to tell you that it is impossible and it cannot be done. Remove
all obstacles and believe that it is possible.
You
will not get huge if you fear or run away from pain. Accept the pain, and it
will help you gain lots of muscles.
Do
not always perform the same exercise. Your muscles will grow only when you go
beyond failure.
