Featured Interviews

Sculpted to Perfection: Ross Dickerson Speaks to Xplosive Growth


Shredders gonna Shred! Check out what this inspirational 24 year old from London has to say!

Share your story with us, how did you get started with this lifestyle?

I was brought up in America from a young age but I’m originally from London. I have moved around a lot and never really had any direction on what I wanted to do with my life until I moved back to London. I decided to join a gym as there was one just next door to where I had moved. From there I slowly started to learn more and tried new things that I would see others doing. I was inspired by other people in good shape and I decided that’s what I wanted to do. After a year I became very involved the gym; seeing results only pushed me to gain more. I was learning a lot and putting new things into practice which lead me to where I am today. I still train in the same gym I walked into as a 9 stone guy.

What keeps you motivated?

I always make sure I have new goals to reach every week in the gym. I am a high believer in keeping it fresh so when I’m done with a set program I’m more keen then ever to get started on a new one. Seeing progression and changes to my body are definitely the key factors that keep me going back for more. I love pushing my body to the limit in every session and seeing the changes I get from different types of training.

What are your plans for the future?

I am a tennis coach where I coach a range of ages but especially enjoy coaching the youngsters. I love to see the progress they can make with the right direction. I have been doing this for 4 years and it’s a great feeling watching them grow into athletes. I will continue this and push my coaching skills further. I’m also currently a PT and a Boot Camp instructor, I really enjoy my job but I’m looking to try and push my fitness career further by competing at this year WBFF in London. I haven’t competed before so it’s slightly nerve wracking but I know if I put in the dedication and hard gruelling sessions at the gym it will hopefully pay off. I also love helping others reach their goals and like to interact with people on twitter and other social networks to help them do so.

What does your training split look like?

Monday: Legs, Sqauts,Deadlifts,Front Squats, Sumo Squats

Tuesday: Chest and Triceps, Incline Bench, Flat Bench, Cable Flys

Wednesday:Weighted Abs, Hanging Leg Raises, Cable Rope Crunch, Lower Oblique Crunch

Thursday: Back and Biceps, Muscle Ups, Pull Ups, T-Bar Row, Close Grip Pull Ups

Friday: Shoulders, Military Press, Lateral Raise, Seated DB Press

I usually use a 3 Phase plan that I would repeat 3 times making my plans usually around 9 weeks. They consist of different reps, sets, exercises. for example my phase one is heavy weights, 6-8 reps,4 sets, 1.1.4 tempo and compound movement where as my phase 2 and 3 are different.

What is your diet like?

My diet is very clean and I personally like to keep it that way for most of the year but I do have the odd cheat day as temptation is sometimes just too much. I do use different diets depending on what condition I want to be in. If i’m on a bulking phase I will have a significant amount more of certain foods than if I was on a cutting phase where I usually Carb cycle. I haven’t competed yet so for my first competition I’m just going to go with what I know about how my body reacts to different foods and timing.

What are your three favorite exercises and why?

My favourite exercise would have to be a muscle up as its different from ther normal type of training that a lot of people do and its a challenge to learn how to do it. Also its a cool looking exercise and people will always want to be able to know how you do it.  I like to mix up my styles of training and stay athletic by doing lots of gymnastic style exercises. I usually do this between programs and sometimes on my rest days.

What supplements do you take?

I am a proud brand ambassador for a sports nutrition brand called iSupp based in London, UK. They are a multi-mens health supplement award winning brand – which is important to me. The brand was actually formulated by two “consumers” who are both young entrepreneurs who have a passion for health and fitness – every good thing starts with the initiative to try right? The iSupp Ambassadors and Founders really does feel like one family and we are well looked after and supported year round.

Here is a great link to a blog written by one of the founders…

When Im on a bulking cycle I use the product called Accumulate which is a weight gainer. I used this in my last bulking phase and really showed great results from it. When it came time to cut the fat for the summer I went onto the whey protein which is called Pure and also started using their fat burner called MetaRip. Throughout every training cycle i use the slow realese protein call Quantum before bed as Im not a fan of cottage cheese.

How do you maintain a balance between working, training and a social life?

I find the best way to fit everything in is to plan ahead, whether it be your time with work or preping meals for the days when you need to. I still go out most weekends on nights out and catch up with family over dinner but at the end of the day I know what goals I want to reach and I know how I will reach them. Obviously somethings have to be sacrfieced but that is with everything that you put hard work into. I just make sure I choose the right things to sacrifice for the greater good of my training. Most of the time a lot of my friends would be at the pub socialzing  andspending money evey night. Where as I’m in the gym socializing not spending money and making more of myself. At the end of the day I know that its for the greater good.

Who inspires you?

The people who have inpired me the most are some of the older ambassadors for iSupp. I met a lot of them before the protein company came together. I am a lot younger than most of them so I looked up to them from the start. I did a test shoot a few years ago with some of them and got to know them a lot better. From then on,  I realized I had to step up my game with the training and dieting as these guys are in great shape. They have been there supporting me, giving me tips the whole way through and I can happily say I wouldn’t be in the shape I am today without their support.

What music do you listen to at the gym?

In the gym I often have a training partner I train. So there’s no time for music when pushing each other to the limits. If I was on my own it would have to be anything that gets me pumped. I listen to hip hop and house music so  it would definitely be one them blasting through my headphones.

Favorite Quote?

“The reason I exercise is for the quality of life I enjoy.”

Kenneth H. Cooper

What advice do you have for other aspiring lifters?

The best advice I could give would be don’t give up on anything  that you’ve put the work in for.  People will try and hold you back and others will push you harder. Rise above the negatives and thrive for the positives. Results come to those who work their butts off for what they really want to achieve.

This is a Quote from the owner of my protein company sponsor, Sam Wright

“When you create a brand, its precious to you and those associated with it. iSupp is precious to Ross and he is precious to us. It was of paramount importance to me to have iSupp represented in the industry in the right way. As a consumer myself the brand was founded out of one simple concept – Real People, Real Life, Real Results. Is there any better personification of this than Ross Dickerson?

Ross inspires me everyday – we have grown into great friends since he did me the proud honour of joining the iSupp team months before we sold a product – before we were even a “real” brand Ross believed in our vision and our brand ethos – of which he is the true reflection, the reason it was created and hopefully the reason why consumers want to support us! When I first met Ross I instantly identified a characteristic which separated him from a lot of other “aspiring” fitness professionals I had met – Ross has “singleness of purpose” with his relentless attitude not only towards training but towards his refreshing holistic approach to living a fit and healthy life and challenging himself to see what his body can achieve. Ross sets himself goals and from what I have seen when he achieves them – he very quickly sets another, Ross is not comfortable in the comfort zone, pushing himself to the limit is where I have found him to be most comfortable. Ross knows it is important to stand out from the crowd, to separate himself from the competition and he does this in a humble manner. This is why we get on so well, this is why he inspires me, why he is part of our vastly expanding brand and why hopefully the readers of this article will warm to Ross as a character (check out his YouTube its hilarious) and a fitness figure. It has been a pleasure working with Ross for the last 18 months and watching not only his physique change drastically but also watching his confidence grow and his character develop. Ross has a lot to offer the fitness industry and I am sure he will excel in 2013/14″

Find on Ross on Facebook
Ross Dickerson Website

Instagram: @dickersonross