IFBB Pro Craig Capurso Talks With Fitoverfat.com

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Craig Capurso


Name: Craig Capurso
Age: 32
Location: New York City
Height: 5’10”
Weight:  225 Lbs
Occupation: Owner Operator Fire and Ice Fitness, Entrepreneur 2 Business start ups launching in 2014

When did you get started with fitness?

I got consistent with weight training when I was 12. My older brother Frank was just starting to play High School Football and I was like a sponge at that age. They gave him a workout program that summer and I would tag a long as he began training in the basement of a neighbor’s house. I was hooked from that moment I felt the swell and feeling of getting bigger and better, it was like and addiction. I wanted to make sure that I had what it was going to take to play high school ball when I got there. From that point on I have never take more than a planned few days off from the gym. It has become a ritual a habit bordering obsession.

How do you stay so motivated? What drives you?

I am motivated through my long list of goals. I have an eager spirit and often find myself juggling many tasks at once but it keeps me in a forward moving direction and never complacent. I say dream with your eyes open and take daily steps to achieve what you desire. When you set goals and they are in line with your fitness ambitions it is rather easy to keep yourself motivated if you can trust in yourself to be accountable.

What has been the hardest obstacle for you to overcome?

I used to play college and semi pro football not too long ago, and every time you compete you can be assured there will be a clear winner and loser. When I compete now it is not always about who has put in the most time and prepared or who looks best, but more what the judges are looking for that day. That is and has been one of the hardest things for someone like myself to overcome. I guess the best advice I can give is if you compete in these shows, remember you signed up and there are no guarantees. It is not always about the winner so make sure you market yourself and take some good stage shots to continue the marketing and sharing beyond the day of the stage.
Craig Capurso Cellucor

What does your current training schedule/program look like?

I like to train 6 days a week taking one day off, as mentioned before it is a habit, so I do not like taking too much time away from the gym.  I usually hit one body part per day so that I can make sure to completely annihilate that muscle and let it have ample amount of time to recover before hitting it again.  When I approach competition, it is not uncommon for me to be in the gym 7 days a week.

Training Rules

  • 3-5 Minutes rest between Heavy Volume Sets
  • Supersets: Complete 1st exercise, immediately follow with 2nd exercise (no rest), then rest 1-2 minutes before repeating.
  • I do not add cardio until a month out from a show, in which case I do 30 minutes walking on incline 2 days per week, followed by a treadmill incline variation: 2 min walk, 1 minute sprint, 30 seconds rest, repeated for 30 minutes, I also cycle through variations of Tabata for cardio and strength training.

Heavy Volume

  • Pick a weight for the first set that you can get 16-18, but maybe not 19 reps.
  • This should be your weight for all sets.
  • Follow multiple sets until failure until you hit the desired number of reps (ex. 100).
  • Most likely you’ll need 3-5  minutes rest between sets.

Day 1: Chest Day

Heavy Volume

  • Dumbbell Bench Press 100 reps (Heavy Volume)


  • Butterfly 4 sets of 12 reps or failure,
  • Svend Press 4 sets of 12 or failure, 2-count pause at extension


  • Decline Dumbbell Pullover 4 sets of 12 reps
  • Pushups 4 sets till failure

Day 2: Back Day

Heavy Volume

  • Lying T-Bar Row 100 reps (Heavy Volume)


  • Seated Cable Rows 4 sets of 20 reps
  • Wide-Grip Lat Pull-down 4 sets of 20 reps


  • Seated Bent-Over Rear Delt Raise 4 sets of 20 reps or failure
  • Pullups 4 sets to failure (Switch grip, begin wide-grip and move in each set)

Day 3: Leg Day

Heavy Volume

  • Barbell Squat 100 reps (Heavy Volume)


  • Dumbbell Lunges (on a step) 5 sets of 12 reps, alternating legs
  • Sumo Dead-lift 5 sets of 12 reps


  • Seated Calf Raise 5 sets of 12 reps
  • Leg Press 3 sets of 25 reps

Day 4: Shoulders Day

Heavy Volume

  • Dumbbell Shoulder Press 100 reps (Heavy Volume)


  • Standing Front Barbell Raise (with EZ-Bar) 4 sets of 12 reps
  • Cable Seated Lateral Raise 4 sets of 12 reps


  • Upright Barbell Row 4 sets of 12 reps
  • Steering Wheel Turns 4 sets of 15-20 reps

Day 5: Arm Day

(Full range of motion and squeeze the weight, don’t just lift it.)

Triceps Pushdown – Rope Attachment 2 sets of 25 reps


  • Lying Triceps Press 5 sets of 12 reps
  • Dumbbell Alternate Bicep Curl 5 sets of 12 reps


  • Weighted Bench Dip 4 sets of 15 reps
  • Barbell Curl 4 sets of 15 reps


  • Tricep Dumbbell Kickback 4 sets of 12 reps
  • Incline Hammer Curls 4 sets of 12 reps

Day 6: Abs/Calves Day


  • Hanging Leg Raise 4 sets of 15 reps
  • Seated Calf Raise 4 sets of 20 reps


  • Decline Reverse Crunch 4 sets of 15 reps
  • Standing Calf Raises 4 sets of 20 reps


  • Cable Crunch (Standing) 4 sets of 15 reps
  • Donkey Calf Raises 4 sets of 20 reps

You can visit www.fireandicefitness.com to purchase the HVT Ebook if you like this style of training.

Craig Capurso Bodybuilding

Give us a breakdown of your daily diet.

When I first began competing I was a machine, and would eat exactly what was on my plan having very little variety.  Over the course of my career I have learned to incorporate many food choices and have developed a system around my own approved macro choices.  I set my macros and add the food choices up through software I have developed and will be bringing to market early 2014 as more of planner as opposed to the trackers used today.

  • AM  wake up and either have a coffee shake mixed with Cellucor Cinnamon Swirl and Oats, or 2nd choice being a few eggs, egg whites and oatmeal or granola.
  • Meal 2 depending on schedule and workout could be some type of meat with either a carb source like sweet potatoes, rice cakes, granola, and or a fat source like peanuts, almonds and or the nut butters. I tend to have either a carb source or fat source in combination with a meal containing protein not both.  If I am planning to go to the gym in the AM or noon I would make meal 2 a protein shake with oats.
  • During the workout I would add a fast acting carb along with some BCAA.
  • After a workout I would take down another protein shake mixing in a fast acting carbs source.  Examples of fast acting carbs for me would be Waxy Maize or Dextrose, Karbolyn.
  • I will have multiple sources of protein prepared at any given time so I go back and forth between the rests of my meal choices and really mix and match through my approved food list.  I do not get enough greens so I supplement them with a green supplement which I drink during the day to make sure I am getting those vital nutrients that you body requires.

I specifically did not give a list like most due to the fact that what works for me may not work for you or be convenient for your schedule.   I am a big believer on reaching a total calorie and macro goal per day.  You can have 4 meal or 10 meal it’s all the same to me as long as that total number is in line with your goals.  Do not make dieting hard just use a little match and prepare a head of time.

Do you take any supplements to reach your fitness goals

I am a sponsored athlete with Cellucor and Bodybuilding.com both of which are in the supplement business so to answer this one, yes I am a big believer with proper use on what they can do to help you build a better body.

My stack right now is:

  • Cellucor Whey
  • Cellucor BCAA
  • Cellucor M5(pre workout + Creatine )
  • Cellucor R3 (recovery)
  • Cellucor ZMA
  • Bodybuilding.com HMB
  • Bodybuilding.com Glutamine
  • Bodybuilding.com Multi Vitamin
  • NOW Dextrose.
  • Cyto Greens

You can get 20% Off and Free shipping if ordering through www.cellucor.com using MEAT as a coupon code.

What is your single biggest “Fitness” related accomplishment?

Winning the 2012 Body Space Spokes Model Contest.  This has given me a great platform in order to preach my take on fitness and relate to all those up and comers to help them achieve their desired goals.
Craig Capurso Model

Is there anyone in the fitness industry you look up to?

I really do not have a fitness Idol.  I preach to all my followers that it is a battle of you vs. you. The more you idolize someone else the more you are going to be unhappy with YOU.  We all take different paths and have different genetics so it should not be about comparing but more about learning from each idol and use their strategies to best suit YOU.  If you’re looking for me to give some a respectable shout out to one of the guys in the game right now would have to be Mike O’hearn with size, shape and power equating to a great combo.

Name a fitness “Myth” that just isn’t true no matter how many times you hear it?

Low Reps Heavy Weights is the best way to build size.  Low reps heavy weights are away for you to work on your PR and train for power lifting.  However most looking to grow in size have no desire of ever competing in a strong man event. I have created a system called Heavy Volume Training which I launched and Ebook out of that will debunk this myth.  True mass is about breaking a muscle down through stress and intensity and adding the proper nutrition, supplementation and rest to help repair that muscle.

Tips for our readers to achieve their fitness dreams

Proper Goal setting is the first step.  Create long and short term goals that are actually achievable.  Then it’s about educating on how best to achieve that goal while setting a plan in action.  It is like any good business plan.  It will define that path for you success through steps and questions about yourself and what you are willing to do to take it to that level.

Favorite Quote

All men dream but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity; but the dreamers of the day are dangerous men, for they may act their dream with open eyes to make it possible.
T.E. Lawrence

Craig Capurso
Craig Capurso IFBB


Website – http://www.fireandicefitness.com/
Face book – http://bit.ly/CraigCapurso
Twitter – https://twitter.com/CraigCapurso
YouTube – http://www.youtube.com/user/cmack034
BodySpace – http://bodyspace.bodybuilding.com/community/user/craigcapurso/
Instagram – http://instagram.com/craigcapurso
Pinterest – https://www.pinterest.com/craigcapurso/

Always have to give a shout and share to my Sponsors Bodybuilding.com and Cellucor for providing with the top of the line products and support in order for me to go after my goals and help inspire the masses.