The bridge of size: Milos Sarcev outlines the fundamentals of building quality muscle - interview with bodybuilder Milos Sarcev

Flex, Feb, 2002 by Chris Lund

How long should you rest between sets?

Rest periods should be shorter (45-60 seconds) if you train with lighter weights for slow-twitch fibers. But if we do all-out sets for six reps for squats, we'll be busy for the next two minutes receiving CPR, so it wouldn't be a great idea to jump into the next set too quickly. Take three to five minutes between sets for fast-twitch fiber exercises.

How about basic nutrition?

Nutrition is equally as significant as training. Your postworkout meal is the most important of the day and has to be precise. During training, a bodybuilder depletes his glucose stores, which, if continued, causes microtears and amino acid loss. To replenish glycogen stores and amino acids, take nutritional action immediately after a workout. Drink 50 g of whey isolate, 50-70 g of dextrose or glucose, 3 g of creatine and 205 g of glutamine 10 minutes after your training session. If you simply finish a workout and drive home without the postworkout cocktail, you have lost a golden opportunity to create anabolism and grow.

Can you describe a typical day's eatinq in the offseason?

I am a bodybuilder every day of the year, and I don't diet only when I am close to a show. During the offseason, we have precious time to put on some muscle and not enough of that time to really "go on vacation" and eat what we like. However, we can be a little more relaxed and not really limit our caloric intake, so I always make sure I have enough protein. In my case, that is 500 g a day in equal increments, spread over eight meals so I'm eating 60-65 g of protein every three hours. This ensures that at any time during the day I have amino acids available in my body. I keep my fat intake low (usually below 60 g), and besides hidden fats in chicken, beef and fish, I take in essential fatty acids only through flaxseed oil, chia seeds and essential fatty acid capsules. My carbohydrate intake is dependent upon my amount of physical activities. I eat more starchy carbohydrates prior to the period of the day when I am going to be active, simple carbs in the form of glucose powder immediately after my training, an d fibrous carbs when I'm not going to be active (see "He Ate Eight" sidebar on page 69).

Who has helped you most in your bodybuilding career?

If John Brown had not made a guest posing appearance in 1983 in Yugoslavia, I probably wouldn't have chosen a career as a bodybuilder. His physique and performance inspired me to become a bodybuilder. I am definitely grateful to him. We are now very good friends and see each other daily in my gym. Of course, the people that helped me most are my family, my wife and close friends. Joe Weider, personally, and several people from his organization had great influence on me. Peter McGoug. is a true gentleman and honestly cares about all of us. He gives a helping hand every time we need something. In addition, I would like to thank you [Chris Lund] for all the wonderful photos and encouragement you have given to me during my career.