Oleksii Novikov Workout Routine and Diet Plan

Some people are capable of lifting heavy weights whereas some are still lying on the bed and not able to leave their comfort level. Oleksii Novikov of Ukraine was lately got 2020 SBD World’s Strongest Man and he stood high on the dais in Bradenton, Florida, that is after the COVID-related setbacks and suspensions. This 24-year-old young man-made records to win since 1984 while he is very young. Oleksii Novikov is the first representative from Ukraine after Vasyl Virastyuk, a champion in 2004. Novikov is known for his records and has become the conqueror of Ukraine’s Strongest Man each year from 2016 to 2019. He entered with a bang into the worldwide stage in 2019 and got the 38th position in the Strongman Champions League in May 2020. Novikov participated in the first term of the World’s Ultimate Strongman Feats of Strength category to set a world history for the Giant Dumbbell for repetition. To his account, he has a global record of 11 reps. Oleksii Novikov won another significant title to his record, the World’s Ultimate Strongman program in Bahrain.

Oleksii Novikov

In this article, we would look after what Oleksii Novikov does in his whole week to prepare for his off-seasons and on-season games. In this article, we have compiled everything that you need to know about his diet plan, workout routine, and supplements that he takes. It also talks of some tips that Oleksii Novikov gives out to his fans and following.

Oleksii Novikov Statistics

  • Birth Year: 1996 (age 25)
  • Birth Date: February 11
  • Height: 6 ft 1 in (1.85 m)
  • Weight: 135 kg (298 lb)

Oleksii Novikov Awards and Achievements

World’s Strongest Man
Qualified 2019 World’s Strongest Man
1st 2020 World’s Strongest Man
Arnold Strongman Classic
7th 2019 Arnold Strongman Classic
5th 2020 Arnold Strongman Classic
Giants Live
3rd Finals 2019
World’s Ultimate Strongman
5th 2019 World’s Ultimate Strongman
1st 2021
Ukraine’s Strongest Man
1st 2016
1st 2017
1st 2018
1st 2019
2nd 2020
Arnold Pro Strongman Africa
1st 2019
Arnold Pro Strongman South America
1st 2019
Arnold Pro Strongman Europe
2nd 2019
Arnold Pro Strongman USA
11th 2020
Shaw Classic
3rd 2020

Personal Records:

  • Giant Dumbbell for Reps – 100 kg (220 lb) × 11 (World Record)
  • 18-Inch Deadlift – 537.5 kg (1,185 lb) (World Record)
  • Deadlift – 420 kg (930 lb)
  • Elephant Bar Deadlift – 381 kg (840 lb)
  • Hummer Tire Deadlift – 472 kg (1,041 lb)
  • Log Press for Reps – 180 kg (400 lb) × 3
  • Atlas Stone for Reps – 220 kg (490 lb) × 5

Oleksii Novikov Workout Routine

Oleksii Novikov has been doing strongman competitions for a very long time and has been influenced by it since the beginning. In his words, “I was raised in a sports atmosphere. As a child, I had an opportunity to watch the training of our Ukrainian athletes in my yard, because my grandfather made equipment for them. My sports passion started when I was 14, and I just really love strongmen.”

Oleksii Novikov is the youngest competitor that has represented Ukraine and it means a lot for him too. For him, it gives him more time to achieve more than he can. In his words, “Of course, I’m very proud to represent Ukraine and to show the world the power of Ukrainians. Yes, I’m the youngest—and that means I have a lot more to achieve.”

With this, he has also has made a record for deadlift by lifting 1,185 pounds. He has clearly been practicing a lot for it. In his words,  “I felt awesome when I realized I did it. To be honest, I only had one training of this exact deadlift before the competition. It went well, but I wasn’t planning anything special. Somehow, I just did it.”

He won the competition in comparison with another player because he clearly had an edge over this other contestant. He says that it is all about having confidence and believing in himself. In his words, “I can say for sure that power is in the mind. After the first events, I got a feeling of confidence, and it never left me after that. I just enjoyed it and did everything I could to win.”

Oleksii Novikov

He had to postpone a bit in the month of may which also impacted a bit of his training. He is especially known for his rigorous workout and training routines but he managed to prepare. He says, “Those postponements had both positive and negative impacts simultaneously. We almost lost the whole season of competitions, but on the other hand, I can say that I had more time to rest, to heal old injuries, and to recover.”

Here are some of the workouts that Oleksii Novikov does in the week:

Dumbbell Training

Oleksii Novikov is no alien to the heavy dumbbell. He also holds a world record for the maximum reps with heaviest dumbells which weighed around 100 kgs or 220 pounds and completing 11 reps in 75 seconds. He did this in the feats of strength WUS series. He broke down two different dumbells that were used in strongmen’s competition.

Giant Dumbbell vs. Cyr Dumbbell

Giant dumbbells, or heavy dumbbells (also known as giant dumbbells), are just as their name suggests. On both ends of the handle are bells that are large enough to be as large as the head of the man lifting it. Originally developed in the late nineteenth century, the Cyr dumbbell is named after the French-Canadian strongman Louis Cyr. Often referred to as a circus dumbbell, Cyr dumbbell is distinguished by its appearance.

A Cyr dumbbell was used during the strength event “Strength Island.” Even so, Novikov trained with both dumbbells since the heavy dumbbell could support the 100 kilograms (220 pounds) he wanted to practice with (his Cyr dumbbell was only 56 kilograms (123.5 pounds).

Novikov lifted the giant dumbbell with his right arm, just as he did when setting the world record on the “Feats of Strength” series. When it comes to heavy dumbbell events, the times in which the most repetitions can be completed are more important than the weight of the dumbbell, so Novikov rotates the dumbbell to drop it.

Oleksii Novikov

When dropping the dumbbell, Novikov rotates his arm so that his thumb faces away from him after locking out each rep. The dumbbell is thus positioned perpendicular to the athlete’s body so that it won’t roll away from him when it hits the ground, mat, or in Novikov’s case the tire. Strongmen can lose precious seconds due to rolling dumbbells during their set, which can make the difference between winning and losing. Additionally, by turning the dumbbell perpendicular to his body, it is placed in a near-optimal position for the next repetition right away. During the 1:35 mark of the video, you’ll see how Novikov employs this rotation technique routinely, resulting in efficient repetitions.

Lifting Chalk

If an athlete’s hands are sweaty or sticky, the weight of the dumbbell can pull, tear or even injure the skin. Novikov emphasizes the benefits of giving both hands magnesium carbonate to ensure they are dry during exercise. During Novikov’s training, he will utilize dumbbells weighing up to 145 kilograms (319.7 pounds) and equipment that will support up to 160 kilograms (352.7 pounds).

Knee Sleeves

As well as knee sleeves, Novikov wears additional bands to support his knees. In the heavy dumbbell exercise, the focus is primarily on technique and stresses the shoulder, however, each rep involves a clean of the dumbbell before it is placed into the racked position on the strongman’s trap before a single-arm jerk is performed.

Knees can be severely stressed by performing many cleans in a short period of time with such a heavy load. Despite discomfort in his knees when using the heavy dumbbells, Novikov uses proper technique and supports to avoid injuries.

Oleksii Novikov

Loading Medley

The loading medley is another aspect of Novikov’s training. At any Elite Strongman competition, one can safely assume that a loading medley will take place. During the Medley event, competitors must lift and carry various awkwardly-shaped objects for a given distance before loading them onto a platform. To provide a sense of the obscure objects used, the loading medley at the 2020 WSM utilized monster truck parts.

The competition involves strength and agility as well as cardio. It requires competitors to lift and load objects efficiently. Due to Novikov’s smaller size compared to the competition, he may have an advantage here. Despite finishing over half a second behind Britain’s Strongest Man Adam Bishop, Novikov placed second in the medley event at the 2020 World Strongest Man.

The following objects are carried along a track by Novikov and tossed over a high bar during his training routine:

  • Sandbag — 120 kilograms (264 pounds)
  • Heavy Shield — 110 kilograms (242 pounds), similar in shape to the Husafel Stone.
  • Atlas Stone — 120 kilograms (264 pounds)

Despite similar weights, there is a major difference between the shape and grip required to carry the items. As a flexible bag, the sandbag can be carried over the shoulders or in front of the body. Most often, the shield will need to be held underhanded. It may be difficult to carry the Atlas Stone with rounded shoulders due to its overhanded open-palm grip.

Oleksii Novikov

Atlas Stones often have their own events in the competitions, but by incorporating them into a medley of training exercises, Novikov is prepared for most competition items. There are three objects in his training medley: a pliable object, an angular object, and a sphere.

Goals for the future

Novikov also plans to break Mateusz Kieliszkowski’s dumbbell world record of 150 kilograms (307.7 pounds), currently held by the Pole. Despite being injured, Kieliszkowski finished second at the WSM in both 2018 and 2019. Kieliszkowski and Novikov will probably battle for the title at the WSM contest in 2021 if he’s healthy.

Here is a list of the workout routine Oleksii Novikov follows so he can prepare himself for the matches in his life. Apart from following a set routine in the gym, he also follows a set of personal tips and tricks which make him efficient in the gym.

Oleksii Novikov Workout Tips and Tricks

Oleksii Novikov

As he gets his workout routine going, Oleksii Novikov also notes these details which help him achieve an edge over the others in the gym. Here is a set of lists that he follows and shares with his fans so that who so ever who is following his pattern can also achieve the same thing. Take a look:-

    • The muscles of Alexii Novikov are properly warmed up before being exposed to the stress associated with lifting heavyweights.
    • To train his anterior delts, he prefers behind-the-neck shoulder presses, but he also recommends that you contract your glutes, your abdominals, and your back muscles during that exercise to keep your upper body stable.
    • As a result, he can gain strength and generate more power by performing an exercise in the rep range of 5-8 repetitions.
    • Oleksii Novikov uses drop sets and supersets in his arm workouts to increase their intensity.
    • Switching from one workout to another is straightforward as long as you are not taking a break. It is a great way to include cardio in your daily routine while also maintaining a high level of fitness. You must do different exercises each time to target different groups of muscles. You will also feel less fatigued if you do this.
    • Breaks between sets or exercises must be perfect, meaning that they should not be too long or too short. Watching the watch is all that is necessary. Your workout may require different kinds of breaks depending on what you are doing. I would recommend a break of anywhere between 1 and 5 minutes.
    • Workouts with friends or family members are not only fun and a great way to have quality time, but they will also hold you accountable. The desire to work out, even more, is directly proportional to having fun.
    • Regularly switching up his workout routine is something that Oleksii Novikov enjoys doing. By doing this, he can avoid plateauing. As well as giving his body the stimulus it needs for strength and muscle growth, changing up his workout routine helps him achieve this.

But with a proper workout routine, Oleksii Novikov also needs to follow a great diet plan which provides him with sufficient energy so that he can perform well in the gym too. Let’s talk about what all Oleksii Novikov eats and avoids eating in his diet so that he could perform his best in the playfield.

Oleksii Novikov Diet Plan

It is quite apparent that a man with a height and built like Oleksii Novikov must have a lot of food that would go inside him. In his words, “In my regular training season, I eat nearly 5,000 to 7,000 calories per day. It’s a lot of meat, eggs, porridge, and vegetables. Good, big portions,” Novikov tells InsideHook via a translator. “In general, it’s healthy food only, without sugar or Coke and other bad products for the body. At the competition, that was a problem for me, because in America I felt the meals weren’t good for me. The water is also different and I had some problems with my stomach.”

Those stomach difficulties didn’t hold Novikov away from proclaiming his win by doing something he very seldom does: drinking a beer. “On the first day after the competition, I drank beer. Only one bottle,” Novikov says. “It was enough for me because I was so tired. One bottle made me feel good. I felt drunk. I haven’t had one since the competition. Beer is only for celebrating.”

Drinking beer is one of the no-nos in his diet as is the other cheat day foods that he steers clear from. “I eat what I want. Some sweets, but I love crackers. They are my favorite snack,” he says. “I really like ice cream. I don’t have a lot, but I eat what I want.” Oleksii Novikov is super careful about what goes inside his body because one of the ways to have victory in his hat is to feel amazing. Having a healthy diet makes him comfortable in his mind and body during the competition.

Oleksii Novikov

He feels that body and mind make a 50-50 combination which is quite important. In his words, “It’s 50-50,” Novikov says. “If you don’t have a good body with good strength, you can’t use your mind at 100 percent. If you have problems with your mind, you can’t use your body. So it’s very important and I think it’s 50-50.”

One another way of his success is the motivation that he gets from competing and winning,  “If I see another sportsman in the competition and his result, it’s very motivating to me,” he says. “I want to show them what I can do to them and how I can beat them. Motivate me and I feel more power in my mind and my body.”

Even though he was the highest player in the world, he has come a long way. “I got used to being the lightest and the youngest,” he said, speaking exclusively to JOE. That said, the 24-year-old still believes it’s an essential lift if you are to hold court amongst the heavy and large-bodied guys. “It’s a good show of absolute strength, and is good for the monster people,” he said.

He said that his diet played a very important role to topple even the giants of the game. He has given detail about his food dairy in many interviews and the total usually comes out to be around 7,000-8,000 calories per day.

First Breakfast

A pot of water is boiled to make some 6 a.m. for Novikov. Scaled oatmeal that has been properly salted and portioned. Along with it, he drinks a protein shake and ripe avocado. In his daily routine, Novikov has multiple breakfasts per day – “first,” meaning that he eats more than one breakfast per day. He will go to bed three to four hours later after eating oatmeal and scarfing down a variety of supplements such as Vitamin C, Vitamin D, Vitamin B12, zinc, magnesium, etc. In his words, “I do this to be able to eat more during the day.”

He has to eat so much during the day to maintain his muscle and body structure, he says that it has often turned into a task for him and is one of the most difficult parts of the training. Even more than spending hours in the gym. One of the major changes he has made is the restriction that he has put himself on so that he eats only the things which are super healthy for him. For him, the task is not to eat 7000 calories but to eat healthily no matter what.

The diet of young Brian Shaw, for example, who earned four WSM titles eating between 12,000 and 15,000 calories of pasta and cheesecake, is quite different. Despite this, Shaw and Novikov share the same nutrition ideology for their preparations for the WSM in 2021.

Oleksii Novikov

Second Breakfast

At around 10 a.m., Oleksii Novikov wakes up again for a breakfast that consists of:

  • Seven eggs (four yolks)
  • 150 grams of buckwheat
  • Fried peppers

Novikov now has about a month to prepare for the 2021 WSM contest, which means that Novikov is still quite early in the process. Despite already feeling sluggish for his existing portions, he plans to eat more food in a fortnight. His prep phase will see him eat almost every 40 minutes while consuming around 7,000 calories a day. He even wore out his gums from the “all the broiled turkey” he ate the last time he ate so much. That’s how quickly he gained nine kilograms (19.8 pounds) in a few weeks.

Pre-Lunch and Lunch

Oleksii Novikov’s eating schedule considers this to be just a pre-lunch since lunch is still to come. The usual salad of lettuce, tomatoes, grilled peppers, and smoked salmon filets served with a loaf of yeast-free bread is enough for lunch. His mother cooks him chicken and turkey shashlicks (kebabs) as well as veggie skewers while he eats a late lunch.

Dinner and Post-Dinner

In the evenings, Oleksii Novikov eats a meal including burgers, onions, pickles, lettuce, tomatoes, yeast-free bread, salt, and lemon zest. As well as the cheese, he adds a light orange sauce that appears similar to aioli and is salt-free, sugar-free, and oil-free. A few hours later, on November 11, Novikov finishes his day of eating with a protein shake containing added casein.

Know The Goal

Oleksii Novikov has got himself a nutrition plan written which is because it is difficult for him to eat without a guide. However, the doe snot follows every single bit of it. H likes to include a lot of red meat cooked in a particular way for himself which is not in his routine. It is a step-by-step description of the diet plan of 2018 WSM champion, Hafthor who consumed more than 8,000 calories daily which consisted mostly of foods like ribs and rice.

Oleksii Novikov finds that he likes to adhere to proper nutrition which makes all the difference in the kind of calories that he needs without hindering his training process. He specifically mentions that he does not worry about the aesthetics like some other people do, however, he never mentioned a name. In his words,  “We are not bodybuilders. Body appearance…is not the most important…it is important to lift a lot, have elastic ligaments, and a functional body.”

In 2021, Novikov plans on defending his WSM title, and it’s clear he has a plan to ensure he has the best chance of doing so. Until Shaw’s 2015 and 2016 titles (his third and fourth, respectively), the last two strongman titles were swept by the same fighter. Previously, Zydrunas Savickas won in 2009 and 2010 for the first and second times of what would become four titles (his combined wins between them) and Mariusz Pudzianowski in 2007 and 2008 (his combined victories).

The two won the youngest-ever WSM championship in 2021 (with Córdoba’s Jón Páll Sigmarsson). He will become the eighth man to win a WSM championship for at least two straight years if he wins his second championship in 2021.

Oleksii Novikov

  • Breakfast: 400 grams of porridge, bananas, honey mixed with water
  • Meal 2: 400 grams of porridge, 400 grams of meat, vegetables
  • Meal 3: 400 grams of porridge, 400 grams of meat, vegetables
  • Meal 4: 400 grams of porridge, 400 grams of meat, vegetables
  • Meal 5: 400 grams of porridge, 400 grams of meat, vegetables
  • Meal 6: Fish or eggs with vegetables

Regarding the total number of calories and meals that he consumes, nothing is fixed, but: “Four is minimum, eight is maximum”. It might be unbelievable to hear but there are certain days before the competition when Oleksii Novikov does not eat anything at all. He says “my stomach cannot take too much food” during particularly intense events. He will eat some porridge and bananas in the morning and go through the rest of the day with water and some shakes. That would be his diet. In fact, it is quite common to go without food for some athletes. This is because you don’t want to compete with a heavy stomach during the match day. It might cause acid reflux.

Adrenaline is a recognized appetite suppressor. “Sometimes the stomach is very stressed”, Novikov admits.

Though it may seem impossible to wolf all this food down, it is still some distance off the Stoltmans. Scotsman Tom Stoltman, winner of the event this year, burns between nine and ten thousand calories a day.

His brother, Luke (also a strongman), previously revealed what the Highlanders chow down upon during the course of a typical training session. The average intake of Oleksii Novikov during the competition season is between 4,000 and 6,000 calories. Despite being crowned World’s Strongest Man, the Olympic hopeful did not want to lose weight. Now that Novikov has achieved success, he is still celebrating. “It’s a very long cheat meal,” he laughs.

Oleksii Novikov

“I’ve continued until today. A lot of cakes, and sugar. It’s my present.” he says. The champ says that he would eat anything and everything that he would want for the next seven days of the competition before he gets back to his diet for the event. He would want to relax and prepare for the next round of torture that he would put himself to.

On the very first day of World’s Strongest Man, Novikov set the mood for the remainder of the tournament. He broke a new world record in the 18-inch deadlift, drawing a whopping 537.5 kilograms. He agrees, to an amount, with fellow contestant Robert Oberst – who once put forward to Joe Rogan that the deadlift is somewhat overrated as an exercise. “I agree with this [Oberst’s comments], same with log lift, but one of the most interesting events in strongman is the farmer’s walk.” he continues,  “With farmer’s walk, you must show a good balance and coordination of all muscles.

That was all to the diet plan that Oleksii Novikov follows in the whole week. More or less, he tries to keep it full of energy and full of nutrients and minerals. But besides this, he also tries to follow some tips and tricks which he shares with his fans alike so that they could take their diet plans up a notch.

Oleksii Novikov Diet Tips

The greatest influence on Oleksii Novikov comes from him because he is the one who inspired him. Despite the difficulties set before him during his lifetime, he was able to persevere and eventually became one of the most recognizable names in the sports industry.

Oleksii Novikov

The following are some of the influences and help he received. As a result of his focus on nutrition, the right kind of diet, the mind, and the soul, he achieved great heights. He shares some of the tips with his fans that he himself follows so that he could have an edge over the other players. Here’s what you need to know.

Body

The plan that Alexii Novikov has for himself is well organized, and he follows it quite diligently. Every single day he would strive to be stronger and better than before and would focus on his strength. Getting stronger and feeling better about himself is the most important thing to him.

Mind

Due to his belief that living up to his full potential is his responsibility, he has made his mind stronger than ever. In addition to being strong mentally, he does not want to go into depression, and he works hard to maintain it. The man does not want to waste his talent and wants to use it in a way that will maximize his potential and power. In addition to building up his own career from scratch, he is trying to motivate his fans and followers of his work to do the same.

Soul

Oleksii Novikov would gain a great deal of confidence if he invested time in the gym and felt stronger about himself. Working out in the gym and addressing his weaknesses are strengths he has. Even more, than he already is, Oleksii Novikov makes a few plans himself, which makes him much more effective and efficient than he is. Besides being an athlete, he also strives to be a superior person to his competitors by giving 100 percent of himself.

Nutrition

Diet plans created by Oleksii Novikov do not seem out of the ordinary; they are straightforward. The bulking phase and cutting phase are when he consumes staple meals. On the other hand, he doesn’t like to eat as fancy as other athletes. As a result, he has been quite the simpleton from the start. In addition to eating foods that bolster his energy levels and would allow him to practice more effectively, he likes to eat foods that make him very strong and healthy.

Ending all about Oleksii Novikov’s diet and his tips on how he keeps himself in shape, we would just say that it takes a huge amount of effort on his part to keep himself fin the game. However, besides this, there are also some supplements that Oleksii Novikov takes to replenish his missed nutrients. Take a look.

Oleksii Novikov Nutrition and Supplements

While a person like Oleksii Novikov has a full-fledged diet that contains more than 8,000 calories in the day, there is a lot of extra effort that Oleksii Novikov has to put. It includes taking in the supplements that he might lack with si hectic routines and a skull-crushing workout routine. These are the supplements that Oleksii Novikov has regularly, take a look:

Oleksii Novikov

    • WHEY PROTEIN

    For building and maintaining his muscles, Oleksii Novikov enjoys whey protein right in the morning. As well as assisting in weight loss, it also helps you stay healthy. Having developed a species of protein that includes 23 grams of protein and 1.5 grams of glutamine per helping, Oleksii Novikov offers his own version.

    • ENERGY DRINK

    An energy drink from the Oleksii Novikov supplement division should improve the quality of the brain, mental focus, and performance, and facilitate rapid rehabilitation.

    • PRE-WORKOUT

    During his intense workouts, Oleksii Novikov’s pre-workout contains creatine and l-citrulline, which retain and sustain energy.

    • MULTIVITAMIN

    Alexei Novikov takes multivitamins and elderberry to help boost his immunity and have a good nutritional foundation. The multivitamins he sells are both for men and women.

    • NITRIC OXIDE

    When performing strenuous physical exercises, Oleksii Novikov improves stamina, performance, and hydration without caffeine.

    • ENERGY-BOOSTING FAT BURNER

    In addition to his beneficial ingredients like cayenne pepper, raspberry ketone, and green tea extract, Oleksii Novikov has devised a great fat-burning formula that uses all-natural ingredients.

    • BCAAS

    With the BCAA supplement by Oleksii Novikov, the ratio is 2:1:1 (leucine, isoleucine, valine) for best muscle building & recovery.

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