Martyn Ford is a bodybuilder with incredible stats:
At 6’8” (203 cm), Martyn weighs 320 lbs (145 kg.) and is easily one of the most intimidating guys out there.
However, just like most of us, Martyn has also suffered setbacks in his life and has been in tight situations.
At a young age, Martyn was a talented cricket player with a bright future in the sport. Unfortunately, during a practice session, Martyn suffered an injury that put him out of the game. Things weren’t looking good, but there was still hope of a comeback.
However, after the injury had healed, Martyn was struck by glandular fever (infectious mononucleosis) which put him out of the game for an entire year. That period was crucial for his development for the sport, and he had to make the tough decision to leave cricket behind and channel his energy elsewhere.
At that difficult time in his life, Martyn discovered the world of bodybuilding and fitness. Due to his anger and frustration, he went all in at the gym, trying to make himself feel better. And it worked – before he knew, he had fallen in love with the iron and became addicted to his progress in the gym.
Since that time, Martyn has made it a point never to look back and harbor regret or resentment for difficult times in his past. He’s become an influential fitness icon, online sensation, and actor.
Here’s his take:
“Think about what you don’t want to become. Negative reinforcement is a great tool to kick-start the body into action! The fear of being a failure is almost like the ‘fight or flight’ that will either crush or push you!”
Martyn believes in Arnold Schwarzenegger’s theory of “shocking” the muscles. Because of that, he changes his training routine every month and a half or so to avoid adaptation and make linear progress.
However, Martyn rarely makes changes to his training methods and repetition ranges. Instead, he varies his exercise selection. He’s often stated that one week he might do only presses for his chest and in the following week, just fly movements.
Martyn is also very strict with his resting periods: he takes 60-second breaks between sets and 2-minute ones between each exercise. He also includes different intensity techniques such as drop sets, forced reps, and slow negatives to push his muscles to the limit and elicit more growth.
His training split looks like this:
Incline Press 3 x 12/8/6
Incline Fly’s 3 x 12/8/6
Decline Press 3 x 12/8/6
Barbell Curls 3 x 12/8/6
Concentration Curls 3 x 12/8/6
Bent-Over Rows 3 x 12/8/6
Close Grip Pulldowns 3 x 12/8/6
Deadlifts 3 x 12/8/6
Seated Single Arm Rows 3 x 12/8/6
Shrugs 3 x 12/8/6
Recovery, Rest day
Seated Dumbbell Press 3 x 12/8/6
Seated Laterals 3 x 12/8/6
Single Arm Lateral Raises (Using Cable) 3 x 12/8/6
Front Raises 3 x 12/8/6
Rear Delt Fly’s 3 x 12/8/6
French Press 3 x 12/8/6
Rope Pushdowns 3 x 12/8/6
Leg Extensions 3 x 12/8/6
Squats 3 x 12/8/6
Leg Press 3 x 12/8/6
Hamstring Curls 3 x 12/8/6
Calf Raises 3 x 12/8/6
Recovery, Rest days
Martyn is also a big believer in using cardio for fat loss and staying conditioned. Some of his choices include cycling, walking, and running. He also makes sure to add some HIIT cardio into his regimen, as well as MMA twice per week.
Martyn is an avid calorie tracker, and he knows precisely how much energy he is consuming every day to build muscle with very little fat in the process. When he was younger and just starting out with bodybuilding, he made sure to eat a lot of food every day, but never tracked his macronutrients.
This resulted in him gaining quite a bit of muscle mass but also a lot of fat.
Now, he is much more methodical with his approach, consumes between 4500-8000 calories, tracks his macronutrients meticulously and can stay in excellent condition year-round.
Now, that many calories might seem like an enormous amount to some of you, but keep in mind that Martyn is 6’8” and weighs well over 310 pounds. He needs a lot of energy to maintain that size.
As far as supplementation goes, Martyn makes sure to include products that help him elevate his gym performance and build muscle mass more efficiently. Some of the supplements include garlic, ZMA, Glutamine, Creatine, BCAAs, protein powder, and Ginger.