Jul 22, 2021
It's time to take a deep dive into all things pre-,
post-, and during-workout nutrition to maximize recovery,
anabolism, muscle hypertrophy, and much more with Milos Sarcev —
one of the top bodybuilders of all time.
Milos was born on January 17, 1964 in Novi Sad, Serbia (former
Yugoslavia), grew up in Bečej, and at an early age got involved in
numerous sporting activities—participating in judo, karate,
swimming, soccer, and basketball tournaments as a teenager. At the
age of 17, he was introduced to weightlifting and immediately fell
in love with bodybuilding.
Four years later, he started competing, entered and won his
province title (Mr. Vojvodina), his republic title (Mr. Serbia),
and finally national title (Mr. Yugoslavia) before going on to
compete on the international scene (Mr. Europe and Mr. Universe).
He won the 1989 Amateur Mr. Universe competition and started
competing as a professional in the International Federation of
Bodybuilding and Fitness (IFBB).
Milos studied nutritional technology at the University of Novi
Sad and moved to the USA in 1987 to pursue his bodybuilding career.
In 1989 he won the Amateur Mr. Universe title, in 1991 became an
IFBB professional bodybuilder, competing in over 110 bodybuilding
shows worldwide (72 of which were IFBB professional competitions),
and qualified for the Mr. Olympia contest for 10 consecutive years
in the hardest era of bodybuilding (1990s). After his competitive
career, Milos became known for coaching/advising numerous
professional athletes and Olympic medalists.
He took a part in famous BALCO Labs "Project World Record" as a
nutritionist and strength and conditioning coach for Tim
Montgomery—creating the fastest man alive by breaking the World
Record on the 100-meter sprint (9.77 seconds) after less than 9
months of coaching.
As a bodybuilding coach, he advised over 100 IFBB professional
bodybuilders, of which 36 qualified for the most prestigious Mr.
Olympia competition. He is a renowned international nutritional
expert and speaker; professional trainer; and strength,
conditioning, and contest preparation consultant with over 35 years
of firsthand industry experience.
Milos has become one of the most prominent authorities on
nutrition and the human body as relates to athletic performance,
earning him the industry moniker “The Mind.” He is considered to be
one of the most influential bodybuilders in history, pioneering the
usage of specific intra-workout nutritional sports supplementation
through his Hyperemia Advantage System, which revolutionized the
whole sports supplementation industry.
Milos' methods of training and hormonal manipulation for
achieving a hyper-anabolic state and maximal hypertrophy are now
accepted by millions around the world.
During this discussion, you'll discover:
-The background on Milos' interest on muscle growth...6:25
-Milos' ideas and theories put into real-world
-The substances Milos uses alongside EAAs during
-Proper timing and dosage of supplementation before and during
-How Milos structures his diet for optimal
-Why supplementation during the workout is
-How post-workout supplement differs from the pre-, and
-Milos' carnosine strategy...54:05
-What Milos' training looked like during his peak vs.
-Why essential amino acids are so...essential...1:10:05
Milos' actual training - Body split workouts, warm-up,
and exercise selection:
- I always begin my workout with 10 minutes of cardio, then move
to leg extensions to further warm up my muscles, tendons, and
ligaments. I take three seconds to raise the weight, two seconds to
hold it at the top, and three seconds to complete the negative.
Although I don't advocate locking out your knees on squats, lunges,
and leg presses, I do recommend fully contracting your quads on leg
extensions, and this requires a momentary locking-out of the knee
- I now move to what I consider the king of all exercises:
barbell squats. Even though I've already warmed up my quads with
leg extensions, I still do two warm-up sets of 10 squats to warm up
my hips, glutes, lower back, and calves before my three heavy
working sets. My descending speed is still slow, about three
seconds, but since squats are a building motion, the ascending
motion is more explosive. A lot of people make the mistake of
stopping between reps and resting when doing squats, but you must
keep continual tension on your muscles for maximal results, and
this is achieved by continual motion.
- Next come leg presses. I alternate from week to week between
the unilateral and two-leg versions. I see so many people doing
1,000-pound 1-inch leg presses. That won't help you develop
anything. For both single- and double-leg, I advocate a full range
- I finish off with hack squats. On two-legged leg press days, I
perform the standard three sets of 10, with my feet and knees close
together to hit the outer sweep of my quads. On the unilateral
days, I do my infamous triple drop set. I've made more than 100
people throw up doing this, and I myself have thrown up on several
occasions. You begin with a weight with which you can get only 5-6
reps, then drop it down and do another 10, drop it again, and go
for 10-15. But the trick is this: Do these as slowly as possible.
Five seconds to go down, pause two seconds at the bottom, and five
seconds to go back up. If you finish this without being sick, you
didn't do it right.
- I used to think I could train legs all at once, but my hams
were always lagging because I was exhausted from quad training. So
these days, I train quads and hams separately, giving each its own
day once a week to ensure complete development.
Do you have questions, thoughts, or feedback for Milos
or me? Leave your comments
at https://bengreenfieldfitness.com/milos2 and one of us will