Name: Jordan Metcalfe
Weight: 187 lbs off, 165 lbs contest
Occupation: Personal Trainer
Education: Diploma in Hospitality Management, Bachelor Degree in Business - Double major in Marketing and Advertising, Certified Personal Trainer
Contest History: IFBB Men's Physique
Athletic Background: Swimming at a national level in England up to the age of 13. Did nothing really until I started the gym around the age of 17.
Health is home to people from all walks of life, from more than 100 countries, and fitness enthusiasts of all age levels. It is a place where former athletes, first-time weightlifters, and hardened vets merge into a giant news feed of positivity.
Jordan Metcalfe was a former swimmer who had a lot to learn in the gym. He discovered his ideal lesson plan in the 30,000-page library that is Jyoto.info. When he found Health, he signed up immediately and used its tools to create a body that's on its way to the IFBB podium!
What led you to the decision that you needed to transform?
From a very early age I was competing at a national level for swimming. When I decided to move on from the sport I really had nothing to do! I messed around for a few years, but I felt like there was something missing. I had gone from training up to 10 times per week to doing absolutely nothing. I started going to the gym on and off as most young guys do. It was the usual: Go in, lift something way too heavy with form that probably should have killed me, and then leave thinking the gains would come flowing. I was so wrong!
After a year or so of doing that, I was still a skinny 128 pounds (58 kg). I guess it was a combination of getting bullied at school and just being unhappy with how I looked that got me really committing to a proper lifting routine.
What kind of changes have you made since you made that decision?
I have totally transformed my physique. Don't get me wrong, I still have a million miles to go, but looking back at how far I have come is my motivation. I started at a skinny 128 pounds and I now weigh a natural 187 pounds (85 kg) at around 9 percent body fat.
How did you discover Health?
A friend sent me a link to Jyoto.info to have a look at the range of supplements because I was looking to get serious with my training, after browsing the website for a bit I came across Health . The whole setup looked awesome, so I signed up right away.
How has Health helped you reach your goals?
The whole site has helped so much with motivation. Being able to communicate with people with the same interests is awesome. There are some amazing physiques on here, which fuels the passion to constantly improve.
Do you stick to one type of training, or do you vary your exercise attacks?
Generally I just stick to a single muscle split. No workout will ever be the same. I'm a big believer in keeping the body guessing, whether that's just changing the rep range or adding a totally new exercise. I want to keep shocking the muscle into growth.
What is your favorite muscle group to train, and can you give us a sample workout?
This has got to be the back muscle group. Genetically it's probably one of my strong points. There is nothing like a good back pump! I do rear delts on back day because they are a weak point.
- Heavy Deadlifts
5 sets of 6-10 reps
- Seated Cable Row
4 sets of 12 reps
2 sets of 10 of each grip reps (Wide grip, medium grip, narrow grip)
- Single-Arm Dumbbell Row
3 sets of 10 reps
- Hammer Strength Pull-Down
4 sets of 8 reps
3 sets of 15 reps
- Rear Delt Cable Flyes
4 sets of 15 reps
You've been on Health for a few years. How do you stay motivated for the long term?
Really I think it's just my love and passion for the sport, and also the lifestyle that comes with bodybuilding. I never really suffer from low levels of motivation.
What training mistakes did you make when you first started?
I don't think there is enough space in this article to name them all! The main ones consisted of lifting too heavy, with horrible form, practicing terrible nutrition, and really just a general lack of understanding when it came to gaining quality strength and muscular development.
What are your favorite supplements?
I love a good pre-workout. I am taking Top Secret Nutrition Pump Igniter at the moment —that stuff is insane! Also I'm a big fan of BCAAs, especially when prepping. In my on-season I pop the things like freaking Tic Tacs. They're good for preventing that dreaded muscle catabolism.
What had the biggest impact on your muscle growth and recovery?
Really, I believe it's a combination of everything. To get the best results, every aspect needs to be in check: eight hours of sleep every night, good nutrition, hard and varied training, supplements, massage, stretching, etc. They all have such an important role in the muscle building and recovery process. When you get to a top level, each aspect becomes even more important. Slacking off in one area will commonly slow your progress right down.
What type of music do you listen to in the gym?
You might all call me weird, but I don't like to listen to music when working out, whatever is playing in the gym background is fine for me. I have a training partner so I prefer to talk to him, and have him verbally push and motivate me through a set. I find that works best. I have never really understood how people work out together but have their headphones in the whole time. At the end of the day it's whatever works best for that person.
You have some serious muscle. Any tips for amassing such a frame?
Make sure you have a goal. Once you have it set out clearly, list all the things you must focus on to achieve it. Every aspect must be covered: nutrition, rest, supplementation, and everything else. Focus on keeping workouts fresh and different. I never really do the same workout twice.
I'm not going to sugar-coat it. Building your dream physique is bloody hard and it's something you can't really half-ass. It's all or nothing. That's how I look at it, anyway. My dad has always said to me if a job is worth doing then it's worth doing it well. The same principle should be applied to your goals. If it's worth achieving, then do it with 100 percent of your effort.
What would it mean to you to win your IFBB pro card?
Winning my IFBB pro card would honestly be a dream come true! Being able to take my passion to the international stage would be incredible! So many of the guys I look up to are IFBB Pros. Being able to join them would just be unreal. Bring on that pro card!
What is your favorite way to spend a rest day?
Honestly, I hate rest days! If it wasn't an essential part of the muscle building process I wouldn't take one. So basically I spend it wishing I was at the gym. Sad, I know.
Someone will read this feature and consider joining Health. Why should that person become a part of the largest fitness social network?
It's just an awesome environment. There are thousands of people all as crazy as me when it comes down to fitness! Why wouldn't you join?
Is there anything you would like to say to your fellow Health members? Have any of them made a special impact on your life?
Honestly everyone who I have come across on Health has been amazing. I would just like to thank everyone for motivating me and also supporting me through my journey.
Bodybuilders have school, day-jobs and families, and still dedicate hours in the gym each week. How do you strike a balance?
Ha! Yeah sometimes it can get tough, but in that situation you have just got to think how bad you want it. I used to work from 6:30 a.m. to 4:30 p.m., then go straight to the university for night classes from 5-8 p.m., then go to the gym for two hours after that. I would get home at around 10:30 p.m., prep all my meals, pack them all up, get my stuff ready for the next day, and then do it all again. I think if you want something bad enough you will do anything to achieve it.