Simeon Panda is a popular bodybuilder all over the world. Has a phenomenally narrow waist and broad shoulders. Panda is the natural bodybuilding federation super heavyweight champion. By the way, Chul Soon is the champion of the same MuscleMania, but in heavy weight. In addition, our today's champion swears that he has never used steroids and calls himself a “Natural Bodybuilding Advocate.”
Simeon Panda is a professional bodybuilder, personal trainer, fitness model and entrepreneur. He makes money from an advertising campaign for sports nutrition products. Now he has an agreement with Dedicated Nutrition. In addition to the contract, Simeon earns money from modeling (photo sets) and through the implementation of personal training schemes.
Anthropometry of Simeon Panda and general figures:
- Born May 28, 1986
- Off-season Weight: 104 kg
- Biceps: 51 cm
- Chest: 127 cm
- Waist: 78 cm
- Fat percentage: 5-7%.
Marital status: not married, has a girlfriend.
Behind the overall numbers is a striking "natural" look: a large top that looks impressive on a narrow waist. At the same time, the share of the fat layer in our hero does not exceed 7% year-round.
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Posted by Simeon Panda® (@simeonpanda) Oct 3, 2022 at 9:41 am PDT
Teenager's sports transformation
Simeon Panda was born on May 28, 1986 in England. Until the age of 16, no remarkable events occurred in the young man’s life. As a teenager, it was difficult to imagine that his skinny figure would become the object of envy in the future. As a child, I was fond of team sports, but football and basketball turned out to be poor aids in gaining weight. It was the thinness and advice of a muscular college friend that made me take up plastic dumbbells with loose filler and start exercising. For the first time, seeing how, after extension, the muscles and veins filled with blood and increased in size, Simeon realized that he would always do this. The young man was so captivated by the classes that he rushed like an arrow after class to training.
The student did not have money to pay for a gym membership, so he had to study on his own. Simeon read relevant literature, was interested in anatomy and physiology, and nutrition. Knowledge helped me competently build nutrition and training regimens and gain weight. Soon Simeon noticed that he was getting bigger and stronger. One day a friend came to see him, whom they had not seen for 6 months. At first glance, he did not recognize Panda. His friend’s surprise motivated the young man even more, and he signed up for the gym. The increase in mass on large muscles occurred gradually. It took the bodybuilder 10 years of hard work to achieve such results.
Where do you get your motivation from?
I get asked this question a lot and it often baffles me, it's because working out is something I truly love, so when I think of motivation the first thing that comes to mind is 'fun'.
I get a lot of letters from people that I inspire, it motivates me like nothing else. Now when I train, I realize that I do it for them too. I want to show what can be achieved in natural bodybuilding by giving 110% and doing it right.
Training philosophy
The bodybuilder has rules that he willingly shares with beginners. The athlete recommends:
- Do one program until you get results.
- Don't repeat his mistakes by loading the same muscle group every day.
- Work more on the gym.
- Do not overload the body in the first 6 months.
- Monitor your diet and subcutaneous fat percentage.
- Learn to pose in front of a mirror, having previously studied videos on this topic and practice every movement.
Early Life & Biography
How to get in shape in English for the gym
Simeon Panda was born in London, England. Simeon Panda is well known for his six-pack extreme workout. Simeon holds British nationality being a person of the Christian religion. During his college days, he was influenced by his friends that simple exercises make people look good physique.
He started his weight training in 2002, and consistent efforts made him muscular from a lean appearance. He has written many fitness articles being covers of Muscle mag, Fitness RX, etc. Simeon Panda won the European championship in 2013 and was renowned for Musclemania pro building championship with top competitors of the country's winning hearts throughout the world
Simeon program
Most of all, a bodybuilder likes to work with extreme weights.
“Muscle growth occurs as the body attempts to restore balance after exercise. Muscles quickly adapt to any load and go into rest mode. To prevent this from happening, I use shock techniques.”
He considers the most productive exercises to be:
- squats;
- bench presses;
- deadlift.
In training blocks after the warm-up block, he uses periodization of loads that stimulates hypertrophy. Prefers supersets (2 techniques in a row per zone) with immediate rest between takes. Simeon uses 8 approaches, from 6 to 20 repetitions, varying the number depending on the complexity of the technique. In the finishing set he uses pumping.
Monday: torso
- Bench presses at different angles.
- Bringing your hands together with the traction block up and down.
Tuesday: lower extremities
- Leg extensions.
- Classic squats.
- Leg bending of rollers.
- Supersets: leg presses + “donkey lifts” standing and sitting.
Wednesday: Latissimus Backs
- Projectile thrusts in an inclined position.
- Work on vertical and horizontal blocks.
Thursday: deltas
- Seated vertical presses.
- Dumbbell lateral raises.
- Swing in front of you.
- Shrugs with a bar.
Friday: hands
- Barbell press with narrow palms.
- Arm training on the Scott bench.
- Working on the block.
- Hammer Curls.
Saturday: rest. Sunday: repeat the leg program with an emphasis on quadriceps. For this purpose, the athlete adds walking with lunges.
Training
Roelli Winklaar: training, nutrition and achievements
As Simeon built his strength and knowledge of keeping fit over the years. He's now a firm believer in training heavy, both physically and mentally. “I say mentally because nothing gives me the same buzz as moving a tremendous amount of weight.”
Warming Up
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
Building Muscle
If you're looking to build muscle like Simeon, there are three exercises he recommends which are the best to add into your training routine. These are:
- Squat – “Absolutely nothing is more difficult and produces more results than the squat, nothing.”
- Bench Press – “The bench press is fundamental in a bodybuilders routine, you get to move a lot of weight through multiple muscle groups.”
- Deadlifts – “The deadlift is the king of mass gaining exercises, it works more muscles simultaneously than any other movement.”
Cutting
Simeon's diet is very strict, this means, he'll say lean most of the year round. But if he does need to cut a little further, he'll go out for a brisk walk, or on the treadmill, or even the step machine.
This goes to show how important diet is, get this right, and there won't be much need for cardio at all, advises Simeon.
Nutrition
The athlete’s subcutaneous fat ratio consistently does not exceed 7%. If you want to remove another 1-2%, Panda uses slow walking on a track or a step platform. In addition, he is reviewing his diet, removing starchy foods such as bananas and white rice from the menu. A standard diet looks like this:
- Rolled oats + a handful of nuts + banana.
- Rice cakes + dairy product.
- Poultry with vegetables.
- Protein dish.
- Salmon + 8 proteins.
- Mackerel + vegetables.
Supplements include: Omega 3 and 6, creatine, protein, BCAA, glutamine. Harmful critics often accuse an athlete of using chemical doping. He had to prove more than once that he was building his body with the help of heavy weights and sports nutrition. They help maintain constant weight, high muscle fiber density and have impeccable shape.
Origin of the species and description
Photo: Giant panda
The giant panda is a carnivorous mammal. Represents the bear family, allocated to the genus and species of the giant panda.
To date, the origin and evolution of the amazing black and white bear has not been fully studied. The first mentions of this animal, which researchers were able to discover in the western part of the People's Republic of China, indicate their existence approximately 2,750 years ago. Some sources mention that the ancient khan of those distant times had a luxurious garden in which a huge bamboo bear lived. Subsequently, genetic testing will help establish that animals or their ancestors existed on earth at least 2 million years ago.
In 1869, the French explorer and missionary Armand David traveled to the territory of the People's Republic of China. He studied his religion, as well as at the same time interesting and unusual representatives of the animal world. In one of the provincial villages of Sichuan, he discovered a black and white skin on a fence. He purchased the skin from local residents after they said it belonged to an animal that lives in the area called bei shung.
Video: Giant Panda
Translated from the local dialect, the name of the animal meant “white mountain bear.” The researcher transported the purchased animal skin to his homeland, and he decided to start searching for it. He found local hunters who agreed to sell him an animal killed during a hunt. After that, Arman David treated him the way the hunters had trained him and transported him to his homeland. Having received the body of an unprecedented beast and its skeleton, scientists began to study its origin and create a theory of evolution.
For a long time, pandas were considered relatives of bears and raccoons. Moreover, scientists assumed that they share no less common features with raccoons than with bears, and perhaps even more. However, recent genetic studies have found that they have much more in common with bears than with raccoons.
To date, there is no clear theory of the evolution of the giant panda. Many consider them to be the ancestors of modern bears, or the followers of huge raccoons, or martens. However, many zoologists believe that this amazing animal does not belong to any of the currently existing animal species.
Simeon Panda Wiki
Age: 34.
Date of birth: 28th May 1986.
Height: 6 feet 1 inch (185 cm).
Weight: 225-235 pounds (102-106.5 kg).
Profession: Bodybuilder, fitness trainer, influencer, entrepreneur and actor.
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Nationality: British.
Are pandas dangerous to humans?
Bamboo bears look like large plush toys, so at first glance it may seem that these hulking hulks covered with fluffy fur are cute and good-natured animals. In fact, the panda is one of the clearest examples that appearances can be deceiving. The bear has fairly sharp teeth, with a pair of long and strong fangs on the upper and lower jaws. The animal is capable of clenching its jaws with great force, causing serious injury. An additional means of protecting and attacking a bear is its claws.
Pandas do not have a pronounced aggressive behavior, but an animal that is frightened or forced to defend itself may well attack. Since bamboo bears are a very rare species in the wild, most attacks are recorded in places where they are kept in captivity. An attack by a panda on a person can result in serious injuries, including the loss of limbs.
POLAR BEAR
Successful career
Today Simeon Panda is a famous fitness blogger, fitness model and motivator. His life is followed by 6.5 million subscribers on Instagram and 1.8 million on YouTube. And all this was achieved through hard training in the gym.
Simeon Panda had experience competing in bodybuilding competitions. In 2013 he won at Musclemania Europe
But he quickly realized that titles don’t mean anything, it’s important to be a media person and then sponsors will catch up. Panda has developed his social networks well and earns good money from advertising and selling his training programs. And he is a great specialist in training, almost 20 years of experience
And he is a great specialist in training, with almost 20 years of experience.
Where does it live?
The panda's homeland is a small area in the east of the Asian continent. Currently, this part of the mainland belongs to the PRC. The habitat of giant pandas is limited to the foothills of the central part of the country.
The range of orange pandas covers much larger territories: the animal is found in northern India, Nepal, Bhutan, Burma and some provinces of China.
Where live
Giant pandas live in plains, hilly areas and foothills. The only condition is the presence of bamboo thickets. In the winter months, animals are at an altitude of up to 1000 m above sea level; with the onset of summer heat, they move up the mountain slopes, reaching 4000 m.
The natural habitat of dwarf pandas is tall forests of deciduous and coniferous trees, in the lower tiers of which a large amount of bamboo grows.
Where does the giant panda live?
Photo: Giant panda Red Book
The People's Republic of China is considered the birthplace of the bamboo bear. However, even there the animal is found only in certain regions.
Giant panda habitats:
- Gansu;
- Sichuan;
- Shaanxi;
- Tibet.
A prerequisite for panda habitat is the presence of bamboo thickets. It can settle in hilly areas, or coniferous, deciduous, or mixed forests.
In ancient times, pandas lived almost everywhere - both in the mountains and on the plains. However, human activity, as well as the mass destruction of animals, contributed to a sharp decline in the number of the giant panda. Those few individuals that remain in the wild prefer to hide away from human settlements in mountainous areas.
The height of the mountain slopes in the places where they exist reaches from 1100 to 4000 meters above sea level. When winter and cold weather sets in, pandas descend lower, to a height not exceeding 800 meters above sea level, since there is no such harsh climate and it is easier for the animals to find food. Previously, the animals' habitat covered much wider areas, including Idochina and the island of Kalimantan.
Simeon Panda Workout Routine
Most bodybuilders start with a warm up set, then slowly increase the weight. Simeon does this as well, but he also likes to drop the weight back down at the end. He likes doing these pyramid sets, because he can focus on perfecting his form and getting a pump after the heavy sets.
Chest Workout
On chest days, Simeon Panda mentions how important it is to be warmed up first. You want to make sure your elbows are ready before pressing a lot of weight like he does.
- 1st exercise: Flat dumbbell chest press: 4 x 8-12
- 2nd exercise: Incline machine chest press: 4 x 8-12
- 3rd exercise: Machine chest flies: 4 x 8-12
- 4th exercise: Standing cable chest flies: 4 x 8-12
Back Workout
Simeon's back workouts are intense. In this video he's doing t-bar rows and I actually lost count of how many sets he did. They aren't warm up sets either. The guy can move some real weight.
- 1st exercise: T-bar row: 8 x 8-12
- 2nd exercise: Bent over row 8 x 6-15
- 3rd exercise: Lat pull down 8 x 6-15
- 4th exercise: Seated row 8 x 6-15
- 5th exercise: Single arm row 6 x 6-10
Shoulder Workout
When it comes to hitting shoulders, Simeon Panda likes to do plenty of volume. He starts off with lightweight to get warmed up. Then increases the volume and drops the weight for clean reps.
- 1st exercise: Barbell overhead press 6 x 8 -15
- 2nd exercise: Shoulder press machine 6 x 8-15
- 3rd exercise: Dumbbell lateral raise (behind back) 6 x 8-15
- 4th exercise: Dumbbell front raise (seated) 6 x 8-15
- 5th exercise: Seated rear delt machine 6 x 8-15
- 6th exercise: Barbell shrugs 6 x 8-12
Leg Workout
Leg day is one of Simeon's favorite lifting days. Make sure to properly warm up first before your working sets. Having a spotter is key for legs, because Simeon is known to go to failure.
- 1st exercise: Barbell squats 6 x 8-15
- 2nd exercise: Barbell pulse squats with handle 6 x 8-15
- 3rd exercise: Leg press machine 6 x 8-15
- 4th exercise: Dumbbell lunges (burnout) 5 rounds
Arm Workout
Listed below is a Simeon Panda arm workout from April, 2022. Using an arm blaster helps with full rage of motion, to prevent cheat curls. This one is no joke. So, give it a try if you want some killer arms.
- 1st exercise: Cable triceps push down 6 x 8-1
- 2nd exercise: Dumbbell curls with arm blaster 6 x 8-15
- 3rd exercise: Bodyweight triceps extension 6 x 8-15
- 4th exercise: Diamond pushups 6 x 8-15
- 5th exercise: Close grip pull ups 6 x 8-12
Nutrition
Simeon's diet is like the most professional bodybuilders and fitness models – strict and accurate to his training needs. His diet is clean all year round, allowing the odd cheat meal occasionally to keep him satisfied, along with his metabolism ticking over nicely.
A daily diet of Simeon's will look something like:
- Meal 1: Oats, Banana & Almonds
- Meal 2: Rice Cakes & Cottage Cheese
- Meal 3: Wholegrain Rice, Chicken Breast & Vegetables
- Meal 4: Wholegrain Rice, Chicken Breast & Vegetables
- Meal 5: Wholegrain Rice, Chicken Breast & Vegetables
- Meal 6:8 Egg Whites & Smoked Salmon
- Meal 7: Mackerel & Vegetables
