OMAR ISUF
OMAR ISUF
Early Life and Education
Omar Isuf grew up as an active Child.
He took this example from his mother, who was a competitive sprinter.
In primary, and throughout middle school, Omar was involved in many sports including baseball, soccer, track, and even martial arts for a brief period of time.
However, later on in high school, Omar lost touch with physical activity, due to academic responsibilities. As a result, he slowly became of shape.
During his freshman year in college, Omar realized he “went too far” with his sedentary lifestyle.
He decided to take-up weightlifting to get back in shape.
This decision quickly paid off with the help of his training partner and Omar was able to build an aesthetic physique.
later, he started uploading videos of his transformation, along with training routines in the gym.
Over the years, he gained massive recognition online; becoming a source of training knowledge and inspiration for his fans.
“I am proud of how dedicated I’ve been throughout the years.
Many of my friends who started lifting with me stopped a long time ago.
I made a promise to my younger self, and I intend to keep it.
I lift because I love to lift, it’s as simple as that.”
Omar said.
For some time, Omar was not concerned about being out of shape but this changed during his first year in college.
It’s around this time he raced one of his former track teammates, and as he remembers, he got floored.
Not only did Omar lose to his former teammate, but because of his bad physical condition, he almost fainted and this was when Omar realized that he’d let things
“slide too far.”
He said that from that point forward, a fire for fitness was
“ignited”
inside of him.
Instead of coming back to sports, he decided to get back in shape through weightlifting. He started going to the University gym, seeking advice from more experienced friends.
Career
As a result of his ability to put out informative content, which had a sprinkle of humor in it, the channel quickly
“blew-up”
in popularity. This, in turn, allowed Omar to carve his way into the fitness industry.
Since then, Omar became a well-known online fitness guru with his own clothing line, and several fitness books.
He is both a powerlifter, and bodybuilder. He combines these two disciplines in his training regimen to get the best results in his strength, and muscle growth.
There are weeks and months where Omar focuses solely on his strength; doing 1-3 rep max lifts in compounds movements.
Likewise, there are times where he only trains for hypertrophy and muscle growth. [21]
Business Accomplishments
Author of a number of fitness books
Clothing line owner
Video content creator
Omar’s Interests
Omar’s favorite movements are the bench press, squat, deadlift, and military press. He states these movements are extremely important for building a solid muscle and strength foundation.
Omar says that some people make the mistake of doing only isolation exercises when they start training in the gym.
This is a big mistake in Omar’s opinion, as it can lead to injuries, and muscle imbalances.
Omar’s Weekly Workout Split
Day 1: Squat Focus
Low-Bar Squat, 3-5 Sets Of 3-5 Reps
Deficit Deadlift, 3-4 Sets Of 4-6 Reps
Front Squat, 2-3 Sets Of 6-8 Reps
Glute Ham Raise, 2-3 Sets Of 10-12 Reps
Ab-Wheel Roll-Out, 2 Sets Of 12-15 Reps
Day 2: Pull Hypertrophy
Bent-Over Rows, 3-4 Sets Of 6-8 Reps
Pull-Ups, 3 Sets Of 8-10 Reps
Seated Rows, 2-3 Sets Of 8-10 Reps
Face Pulls, 2 Sets Of 10-12 Reps
Hammer Curls, 3 Sets Of 10-12 Reps
Incline Dumbbell Curl, 3 Sets Of 12-15 Reps
Day 3: Push (Horizontal Focus)
Medium Grip Barbell Bench Press, 3-5 Sets Of 3-6 Reps
Overhead Press, 3-4 Sets Of 6-8 Reps
Floor Press, 3 Sets Of 8-10 Reps
Incline Dumbbell Press, 2-3 Sets Of 10-12
Side Lateral Raise, 2 Sets Of 12-15 Reps
Decline Triceps Extensions, 3 Sets Of 15 Reps
Day 4: Legs (Deadlift Focus)
Barbell Deadlifts, 3-5 Sets Of 3-5 Reps
Back Deep Squats, 3 Sets Of 4-6 Reps
Stiff-Legged Barbell Deadlift3 Sets Of 8 Reps
Goblet Squat, 3 Sets Of 12-15 Reps
Pallof Press, 2-3 Sets Of 10+ Reps
Day 5: Back (Hypertrophy Focus)
Bent-over Rows, 3-4 Sets Of 6-8 Reps
Chin-ups, 3 Sets Of 8-10 Reps
Seated Cable Rows, 2-3 Sets Of 8-10 Reps
Face Pulls, 2 Sets Of 10-12 Reps
Hammer Curls, 3 Sets Of 10-12 Reps
Barbell Curls, 3 Sets Of 12-15 Reps
Day 6: Push (Vertical Focus)
Overhead Press, 3-5 Sets Of 3-6 Reps
Close-grip Bench Press, 3-4 Sets Of 6-8 Reps
Football Bar Overhead Press, 3-4 Sets Of 6-8
Floor Press, 2-3 Sets Of 10-12 Reps
Rope Overhead Triceps Extension, 3 Sets Of 12-15 Reps
Side Lateral Raises, 2 Sets Of 15 Reps
Personal Strength Records
350 pounds bench press
500 pounds squat
585 pounds deadlift
Nutrition
Omar follows an IIFYM approach in his diet (This means he doesn’t restrict himself from certain foods, as long as it’s in line with his daily calorie and macro-nutrient intake goal).
Omar’s take on clean eating;
“When you think about the definition of clean eating, it’s kind of nebulous.
Are we talking about unprocessed foods?
Because whey protein is very processed, but it’s not bad for you—it’s very good for you.
So, when we say ‘clean eating,’ it’s kind of a phrase that we throw around, but really don’t understand.”
Omar Isuf said
Although he has a lot of freedom in terms of food choice, he likes to healthy food and making sure he consume fruit & vegetables that are rich in antioxidants.
Supplements For A Power Boost
Omar uses basic bodybuilding supplements such as creatine, whey protein, beta-alanine, and tyrosine.
These help him with power output, and give him more endurance during his workouts.
In addition, a whey protein supplement helps him with building new muscle tissue.