Rémi Ragnar is our new About Men’s ambassador. At 29, he is a firefighter with passion and dedication. Since he is also a fitness and sports graduate, he trains regularly under the bars. It is essential to know your body well and be ready to surpass yourself. Even though he was close to death after a motorcycle accident a few years ago, he has recovered completely and even more. His physical form, he needs it in field intervention to be effective. Determined and invincible, he has a Viking mind! Even if he is a dad, he is not against aesthetics, because a beautiful line makes all the difference.
About Men’s: Let’s make presentations, who are you?
Rémi: Hi, my name is Remi, I am a viking ambassador of AboutMen’s. I am 29 years old. I have a degree in STAPS and I have been a professional firefighter for more than 6 years.
F: Today, what is your weight and size?
A: Currently I weigh 92 kg for 1m80.
F: How did you come to bodybuilding? At what age ?
A: I have been playing sports forever. I have played football for a long time and especially, it is now 12 years that I am addicted to fitness and bodybuilding.
F: What kind of physics did you have at first?
A: Young, I had a hyperactive temperament, so I was a little dry viking.
F: What made you hook on such a demanding sport?
A: It’s a sport that allows me to always give more, to surpass myself in each session. This discipline allowed me to better know my body, to know how far I can go, to be good about myself, to be good in my body and to cultivate an aesthetic ☺ ☺. For 6 years, the sport allows me to be at the top in my work to never undergo an intervention that it is a fire, an extrication or even to raise a grandma. To be a Viking firefighter is also to practice a demanding sport.
F: Did you practice or practice other sports?
A: I started for a while at the crossfit. It’s a complete sport for both strength and cardio. I often put a WOD in my bodybuilding sessions. I’m trying to really combine muscle quality and crossfit performance.
F: What is your main goal?
A: In 2011, I had a motorcycle accident. I had 48 hours of coma, 10 days of intensive care and 3 months of hospitalization. I had a broken spleen, liver, pancreas, internal hemorrhage, pneumothorax and I miss one end of the vastus medialis in the right thigh … I died once, but we do not kill a viking like that … Thanks to the sport and my determination, I did not give up, I fought to get back to the top. It was a difficult course during which I had to fight against myself, supported by my loved ones! The ultimate goal is obviously to always progress, to test yourself day after day while maintaining an aesthetic.
F: How do you train? Unroll the menu of your session …
A: I organize my workouts not on weekdays but in session. I do three consecutive days of training and one day no. My day off is that of my firefighter. Before starting my session, I take at least 20 minutes to warm up and concentrate. It’s important to wake up your metabolism and avoid injury. Then I start my session with 30 minutes of heavy loads on weightlifting or power lifter movements (deadlift, squat, bench press, thrown shoulder, torn off). I then work one muscle per session (legs, shoulders, back or pecs). I lower the loads gradually by increasing the repetitions on the end of my session. I like to make perfect movements to mobilize as much muscle fiber as possible and gain mobility. Finally, I run for five minutes on treadmill at 8 km / h just to activate the recovery (scrub) and I realize 10 minutes of stretching.
F: Cardio? A very specific training? Of what genre ?
A: I like the cardio but not the one that consists of running 45 minutes fasting or at the end of the session. I get tired too quickly. The cardio is however super important, it should not be neglected. You must not be short of breath to never “suffer”. I have a motto: “start where many will stop”. I try to place a cardio session every five sessions or so. Here are three of my sessions that I enjoy doing:
- 10 x 400m around a stadium with 1min30 of recovery;
- 20 x 150 m departure every minute;
- circuit of the type “20kcal to the assault bike / 200m of running / 20 kcal rower / 20 double under”, to repeat 7 times.
F: And for the diet, are you strict every day, or do you make exceptions?
A: For me, sport rhymes with health and lifestyle. So, I try to be strict on the food 6 days out of 7. During the small hungers, I will rather eat dried apricots or an apple rather than a packet of biscuits. After I weigh nothing and I just favor holy food. I know how to “go off” on Sundays or when I’m on vacation. It’s important to know how to let go to recover well and be good in your head. You have to know how to take pleasure and for me the food is essential! Ahaha I am a boar viking:))
F: How do you measure your performance?
A: At the moment, my workouts are based on weightlifting movements so I try every 10 days to put some heavier bars to see if my sessions are productive and test my progress, while still carving out my body with an ax.
F: What are your favorite exercises and the ones you do not like?
A: The exercises I prefer are those with the most muscles, for which I will be able to put the most loads like the squat, the deadlift, the bench press and the thrown joint … I also like the movements finishing as the spread opposite or the pullover to the high pulley. There is not really any movement that I do not like.
F: What are your strengths? And your weak points? What are you most proud of in your physique?
A: My pecs and my back are my strengths. These are the parts of which I am proud. A few years ago, I was also very proud of my legs but, with my accident, I have a big scar on my right leg and I have a little less strength than before. I am however confident, it will come back, I am a viking:)) For my weak points, I will quote my biceps (I have a long muscle) and I must therefore add finishing movements a little more regularly:))
F: What type of training gave you the best results?
A: I work two muscles maximum per session. I achieved the best results by combining a “heavy” and a “light” session. So I divided my sessions into 3 parts. Here is an example of a session for the back:
1 – A basic movement: Dead lift (it will always be a basic movement like, for example, the squat, the bench press, etc.). I climb gradually to 3 to 5 repetitions with a heavy load. I take 2 to 4 minutes of recovery. I repeat the exercise for 25 minutes.
2- Two movements that separate well the different parts of the back as, on the one hand, a rowing at the bar, wide grip, hands in supination, and, on the other hand, a vertical draw, taken tight on 5 to 8 repetitions . I perform four sets of each with a little over a minute of recovery.
3- Two finishing movements such as, for example, a pull-up at the high pulley and a rowing at the low pulley, tight grip. Once in two, I combine superset so I can add other movements and I’m going on a “four sets of 12 to 20 repetitions”. I also work the movement while remaining contracted two seconds at the end of the movement, five times in a row, followed by ten quick movements. I make four sets of each.
F: How do you reconcile your work with bodybuilding?
A: In my profession, sport is essential. Bodybuilding allows me to perform well in my work. In the same way, my work allows me to perform in bodybuilding. Both are indissociable, complementary and make me progress.
F: Do you take supplements? Which ones and for what purpose?
A: I take a number of supplements every day in order to help my body support the efforts and the fast pace of my days. To put it simply, they help me in my recovery and allow me to progress from session to session. The supplements stimulate muscle building and ensure a good metabolism.
Maintain my muscle mass and volume
I Used Crazy Bulk
Boost my training and my recovery
F: What are your reference athletes?
A: Mike Tyson: The strength of a warrior, he gave me rage. Arnold Schwarzenegger: You can not love bodybuilding without being a fan of Arnold. Ronnie Coleman: I watched his videos over and over when I started bodybuilding. Mickael Jordan: the desire to win and be the best. Dan Bailey: surpassing himself, inexhaustible temperament, he made me love the crossfit.
F: What personal advice would you give to a beginner or to someone who wishes to progress radically?
R: We all have a viking who sleeps in us, we just have to know how to wake him up !!! The keys to success are a big motivation, confidence in oneself and one’s possibilities, and the desire to progress and transform oneself !! To achieve his ends, it is necessary to give the means thanks to a good hygiene of life and training of viking !! It is obvious that training programs must be adapted and personalized, especially when you start. I see many who lose themselves in the weight room. It’s easier to follow a program to the letter when you start. If I could use a standard phrase to motivate a beginner, it would be: “you are a viking, keep it in mind! You have to face the bars with his ax “:))
F: What are your projects?
A: Today, on a personal level, I’m a viking dad !! For a year and a half with my Viking, we are parents of a little viking. He gives me an extra strength to move on. Some time ago, I started coaching firefighters. Today, I am a coach for a Viking team that grows every day and that I accompany in achieving their goals! Thanks to their efforts and thanks to About Men’s, they changed their lifestyle and became real Vikings. Every day, they give themselves more, they surpass themselves and are better in their skin! We all have a Viking in itself … It’s time for you to get him out