Early life
At the age of 16, Simeon Panda was a skinny teen. But over time he wanted to build his muscle and improve his overall strength. He had no idea how to start so he asked his friends (who were muscular), what they did to build muscle. What they did was simple. Just buy a set of weights and start working out at home. And as soon as he got that advice Simeon went out and bought a set of home weights. When he first started weight training, he recalls working out every day without fail. He soon realized he was on to something big And ever since that moment Simeon fell in love with working out and bodybuilding.
Over time, Simeon Panda bought heavier weights, then he went heavier and heavier. He has been researching different muscle groups and muscle anatomy, and how to work them right and with efficiency. And since day one, he has been searching for ways to improve his physique.
Simeon Panda built his strength and knowledge of keeping fit over the years. He’s now a firm believer in training heavy, both physically and mentally.
To end it, a quote from the man himself,
“I normally do a warm-up set then go straight into lifting heavy. This has been the most effective way for me to pack on size.”
Simeon Panda Weekly Routine
Simeon advises that muscle growth occurs when your body is trying to repair the damage done by lifting weights on your body. Over time, your body will adapt to even the toughest routines.
To make sure that he doesn’t hit a plateau, Simeon will change and cycle his routines every so often.
A week’s workout will look something like this for Simeon:
Monday: Chest
8 sets of Bench Press ranging from 1 – 20 reps
8 sets of Incline Press ranging from 1 – 20 reps
6 sets of Cable Fly’s low ranging from 6 – 20 reps
6 sets of Cable Fly’s high ranging from 6 – 20 reps
Tuesday: Legs
3 sets of Leg Extensions 20 reps
8 Sets of Squats ranging from 4 – 10 reps
8 Sets of Leg Press ranging from 12 – 15 reps
8 Sets of Lying Leg Curl ranging from 6 – 20 reps
4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps
Wednesday: Back
8 sets of Bent Over Row ranging from 6 – 20 reps
8 sets of Lat Pull Down ranging from 6 – 20 reps
8 sets of Seated Row ranging from 6 – 20 reps
8 sets of Deadlifts ranging from 6 – 20 reps
6 sets of Single Arm Row ranging from 6 – 10 reps
Thursday: Shoulders
8 sets of Shoulder Press ranging from 6 – 20 reps
8 sets of Dumbbell Lat Raises ranging from 6 – 20 reps
8 sets of Front Raises ranging from 6 – 20 reps
8 sets of Barbell Shrugs ranging from 6 – 20 reps
Friday: Arms
8 Sets of Close Grip Bench Press ranging from 6 – 20 reps
8 sets of Preacher Curls ranging from 6 – 20 reps
8 sets of Pushdowns ranging from 6 – 20 reps
8 sets of Hammer Curls ranging from 6 – 20 reps
Saturday
Rest
Sunday: Legs
8 Sets of Leg Extensions 20 reps
Dumbbell Walking Lunges 20+ Laps of the gym
4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps
Other, Questions
Does Simion Use Steroids
When asked about him using steroids, Simion had this to say, I’ve never used steroids in my life. I’ve never used anything in that arena. You know all the stuff that you guys mention often is stuff I’ve never even heard of. I am going to take his word on it. He seems like an honest hard working man and I feel that everything that he does is legit and made of just pure muscle.
I’ve read so far is you know my opinion on steroids. Now my opinion on it is, do you want to do. Do whatever the hell you want to do it has absolutely nothing to do with me whatsoever.
How Many Times Should A 16 Year Old Train
As I’ve told you when I started about 16 years old. So I train every day when I’m 16. So I was training every day and I literally was training the same body parts. I will definitely say yes you can train. You can train at 16 years old.
How many times should you train? You should stop off with at least four you know so all I have for I think is enough to. You know hit enough body part the whole body you know and give enough time to hit your body parts efficient. So I will say minimum four and then you can work your way up then.
How Do You Eat Clean While Traveling?
So when I’m at a restaurant I’ll basically choose food titles on the menu that match my plans.
I’m like Mom I can’t diet for the day and I always have a mental diet mental record time in a planned blueprint in my head of why what to eat in a day you know.
So if if I can’t find everything on the menu that matches that which is rare because you know we should be able to find something I mean it might not be like for example why do I don’t add salt to my food so obviously you mean restaurant is going to be it’s going to have salt and in America in the U.S. You guys obviously that’s not muscle and cheese. Everything comes with cheese a home and probably just comes of cheese. Ice cream comes of cheese. That’s a lot of cheese I understand.
But anyway it is not it’s not that difficult to be clean.
How Do You Tackle Stretch Marks?
Absolutely nothing. I’ve got stretch marks. Most bodybuilders have stretch marks. When I was younger I used to look at them as like a badge of honor. It was like You know I used to look at them you think I’m going. That means I’m going. It was a good thing. I’m not ashamed of them. You know that they’re not that bad but I can understand if you know you have terrible stretch marks that you might want to do something about them. I couldn’t advice what you would do but I can just tell you that I have them as well and they don’t bother me whatsoever.
What we can take away from Simeon Panda
Hard work, studying the bodies anatomy, and the drive to grow bigger and better. These are all things we can learn from Simeon. His thirst for knowledge on how to grow bigger and stronger is a great lesson we can all learn if our goal is strength and size.
If you want to grow like Simeon but you don’t know how you can start as he did with weights at home reading and researching your idols. In no time at all, you too could have your very own physique of greatness like Simeon Panda.
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
