UKBFF ATHLETE OF THE WEEK - PAT WARNER

Pat Warner has been around bodybuilding longer than some competitors have been alive.

A former powerlifter, he first competed in bodybuilding in 1995 and became British heavyweight champion in 2009.

Now in his 50s, he still carries a ton of muscle and is rarely more than a few weeks out of contest shape.

Besides his achievements on stage, he's a great advertisement for the bodybuilding lifestyle – he looks far younger than 53 and is brimming with vitality.

You may have seen him backstage – Pat is the man who keeps events running smoothly at many UKBFF events.

Pat Warner

AGE: 53
HEIGHT: 178 cm / 5 ft 10
BEST CONTEST RESULT: 2009 UKBFF British heavyweight champion and 3rd place in masters bodybuilding at the 2015 UK Amateur Olympia
AMBITION: I would like to give back to the sport that's been so good to me.
SPONSOR: CNP and Monster Factory clothing

What did it mean to be British heavyweight champion in 2009?

It meant the world to be the first under 100 kg British champion. I'd been trying since 1999 although i first starting competing in 1995. I never thought I'd be good enough to be British champion until the likes of Kerry Kayes, Steve Riddoch, Paula Bircumshaw and Colin Wright gave me the belief.

 Showing the shreds and shape that took him to number one.

Showing the shreds and shape that took him to number one.

Nearly a decade later, you're still in great shape. How do you manage it?

The reason I'm still in great shape after all these years is sensible eating and I still love what I do, plus I train smarter.

How has your training evolved as you've got older?

Training has changed over the years. I still train hard and heavy sometimes but I'm smarter now – I listen to my body more and do what it tells me.

How has your diet changed compared to when you were 35?

My diet is different now. Because I have mature muscle I don't need as many calories. I still eat six meals a day but I have less carbs and focus more on protein, fats and vegetables.

What do you do for cardio?

Cardio nowadays is more conditioning-based than treadmill, I.e. pushing prowlers, flipping tyres, ski ergs, boxing bag work and road walking.

You're from a powerlifting background. What are your best lifts?

My best lifts are 240 kg bench press, 340 kg squat and 340kg deadlift.

What's your current split?

My split is:

Day 1 Delts and triceps

Day 2 Chest and biceps

Day 3 Quads and hamstrings

Day 4 Back and calves

How long does a typical session last an how many exercises, sets and reps do you do?

Training lasts for about 40 minutes. For upper body I do 8 to 12 sets and 12 to 15 reps and for lower body I do 7 to 10 sets and 15 to 20 reps although I sometimes do as many as 50 reps on leg extensions and leg press.

 UKBFF British heavyweight top 3 in 2009.

UKBFF British heavyweight top 3 in 2009.

You work backstage at a lot of UKBFF shows – how difficult is that?

Working backstage at shows can be stressful but it's mainly fun because I love helping other athletes stay calm and ready before they go on stage. But it doesn't always go to plan – obviously you get whingers and sore losers but they respect me enough for me to calm them down.

How long do you plan to keep competing?

I'm definitely competing this year. It could be my last year but if my body holds up, who knows? I've still got things to achieve. I know I can create a package that will make people go 'wow, no way he's that age'.