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The best thing that ever happened to me as a competitor was finishing second in the 2009 WBFF Male Fitness Model Division, and losing the opportunity at the world title.

To taste defeat like that, being so close to the world title, this drives an athlete to come back hungrier, stronger and more motivated the following year. To capture that which you believe you deserve. It is hard to objectively look at a video of yourself. You’ll always find things to improve upon, especially if you believe you gave it your best. Well, I dissected the 2009 WBFF Male Fitness Model video. As all of us were doing our quarter-turns, I spotted the areas to improve.

In my opinion, my primary weak points were my legs and back. My 2010 goal was to turn my back into one of my strongest body parts. While it was a challenge to improve like this, I wanted people to say that Obi Obadike has one of the best backs in the fitness model industry. If I could improve my back that much from 2009, it would help tremendously when it was time to step on stage in 2010.

Another area I needed to improve was my stage presence. Specifically, I needed to add more energy. Although this was pretty good in 2009, I really needed to step on stage and come off like a volcano exploded if I had any chance at the world title.

I also felt that the only way that I can step on stage with the utmost confidence—zero hesitation—was to treat every photo-shoot like a competition. For my twelve photo shoots in 2010, I treated each one like a competition and my conditioning always matched or exceeded my stage conditioning. I knew if I could push myself that way, there would be no doubt in my mind when I hit the stage. I could win the world title unanimously and convincingly.

Body part areas to improve and win the world title

Obi’s Sample Back Routine:

• 4 sets of pull-ups—Set 1: 15 reps, Set 2: 20 reps, Set 3:12 reps with a 45-lb. dumbbell between legs, Set 4: 10 reps with a 50-lb. dumbbell between legs.
• Hammer Strength, Lateral High Row—4 sets of 10 to 12 reps
• Hammer Strength, Lateral Low Row—4 sets of 10 to 12 reps
• Machine Back Row—4 sets of 10 to 12 reps
• Bent-Over Row—4 sets of 10 to 12 reps

Obi’s Sample Leg Routine:

• Squats—4 sets of 10 to 12 reps
• Hack Squats—4 sets of 10 to 12 reps
• Leg Extensions—4 sets of 10 to 12 reps
• Seated Leg Curls—4 sets of 10 to 12 reps
• Lying Down Leg Curls—4 sets of 10 to 12 rep
• Seated Calf Raises—4 sets of 10 to 12 reps
• Standing Calf Raises—4 sets of 10 to 12 reps
• Calf Raises on Leg Press Machine—4 sets of 10 to 12 reps

Intense Cardio-Vascular Exercises After The Leg Weight-Training Routine

I do ten 100-meter sprints at about 60 percent speed. Why do sprints after doing an intense leg day? When I was a competitive sprinter, my coach used to tell me the workout started once your body was thrashed—try training when your body is absolutely fatigued. After the sprints, I would run 3 miles at a 7:30 to 8-minute mile pace. The sprints and the 3-mile run, while they are cardio, are still intense leg workouts. I would not advise anybody to do sprints or an intense 3-mile run after you do a heavy leg day unless you are in really great shape. You could injure yourself.