Joe Pitt Australian IFBB Physique Competitor

Joe Pitt Australian IFBB Physique Competitor
  • Age:

  • Height:

  • Chosen Sport:

    Men's Physique
  • Off-Season Weight:

  • Competition Weight:

  • Competition Records:

    • 2014 IFBB FitX Pro Qualifier - Men's Physique - 3rd Place
    • 2013 IFBB Queensland Titles - Men's Physique - 2nd Place
  • Training Information:

    What Is Your General Training Philosophy/Style?

    I’m a big believer in training heavy and incorporating supersets. I find this allows me to build and maintain lean muscle mass year around without ever really going through bulking stages, as I’m able to maintain a consistent max rep and weight range.  

    I like to cycle between 4 - 8 sets per exercise with still relatively high reps of 8 – 12, this depends on what body part I am focusing on at the time. Unless I’m training legs I like to hit a lot of volume; 5–8 sets with 8–20 reps. I also like to incorporate giant sets.

    What Is Your Current Training Split?

    Monday Tuesday Wednesday Thursday Saturday Sunday
    Back/ Abs Quads/ Calves Shoulders/ Abs Arms Hamstrings/ Calves Chest/ Abs
    Back / Abs
    Wide Gripped Chins 6 x Max Reps
    BB Bent Over Row / BB Reverse Grip Row 

    4 x 10 (Super Set)

    Lat Pull Down

    5 x 12

    Seated Row

    5 x 12

    Rack Pulls

    4 x 10

    Hanging Leg Raises 4 x 15-20
    Weighted Sit Ups 4 x 15-20
    Quads / Calves
    BB Squat 

    3 x 12 (Drop Sets)

    Leg Press

    5 x 8-12 (Rest Pause Sets)

    Hack Squat

    5 x 8-12

    Leg Extension

    6 x 8-12

    1 Legged Leg Press

    4 x 16


    Smith Shoulder Press 

    4 x 8 + 6 (Rest Pause Sets)
    DB Shoulder Press / DB Side Raise 

    5 x 10 (Super Set)

    Wide Grip Upright Row

    4 x 10

    Handstand Wall Push Ups 4 x 10
    Seated DB Shrugs 5 x 8-12
    DB Side Raises

    5 x 10 + 4  (Rest Pause Sets)

    Preacher Curls / Cable Pushdowns

    5 x 8-10 (Super Set)

    EZ Curls / Crouching Curl 5 x 8-10 (Super Set)
    Skull Crushers / Rope Pushdowns 5 x 8-10 (Super Set)
    Incline DB Curl / Overhead Tri Ext

    5 x 8-10 (Super Set)

    BB Curls / Skull Crushers

    5 x 8-10 (Super Set)

    Hamstrings / Calves
    Lying Leg Curls 6 x 10
    Seated Leg Curls 4 x 10
    Stiff Legged Deadlifts 4 x 16
    Standing Calf Raises

    4 x 16

    Seated Calf Raises  

    4 x 16

    Rotary Calf Raises

    4 x 16

    Chest / Abs
    Cable Cross Over / Laying Pull Over 

    4 x 8-10 (Super Set)

    Flat Uni Press / Flat Flyes

    4 x 10 (Super Set)

    DB Flat Press

    4 x 12

    Incline Flyes

    4 x 12

    Decline Press

    4 x 12

    Weighted Leg Pulls

    4 x 15-20

    Dragon Flyes

    4 x 15-20

    What Does Your Cardio Regime Look Like?

    HIIT cardio 3 or 4 times a week, normally on the stationary bike or rower, or I’ll make it up with ropes or sled pulls. Either 30 secs on 30 off or 1 min on 1 min off for 20 to 30 mins. I often just steady state walk but not on a treadmill if I can help it.

    What Are Your Maximum Bench, Deadlift and Squat Weights?

    At the moment, my best lifts currently are:

    • Bench Press: 160kg 
    • Squats: 220kg
    • Deadlifts: I prefer to do rack pulls which are 240kg

    What Type of Cardio Do You Find Most Effective When Trying To Lose Body Fat?

    Definitely HIIT. I tend to feel a lot tighter doing this as it’s more of an athletic exercise than steady state walking. I find you need to keep your body guessing to prevent it adapting, I mix up my HIIT programs so they don’t get stale and my body doesn’t get used to one type of exercise.

    Can You Describe How You Approach Training As A Fitness/Physique Athlete As Opposed To A Competitive Bodybuilder? Do You Believe There Is A Different Look Between The Two And How Would The Training Strategies Differ?

    Men’s Physique is just another form of bodybuilding but obviously very different from traditional bodybuilding. Men’s Physique is more of that beach body/athletic look, big shoulders and chest with a V taper and very lean abs. I train as a bodybuilder would; it’s mainly your genetics and body structure that dictates if you’re more suited to be a bodybuilder or a Physique athlete. I train really heavy 6 days a week, just like a bodybuilder but I’m not built structurally to be a bodybuilder.

    Being 6 foot tall with broad shoulders, a small long waist and a natural V taper, the Men's Physique division is ideal for me. Coming from a Rugby League background I already had the athletic foundation in my physique to compete in this division. The cardio I do regularly being more circuit training also plays apart in my physique to keep that aesthetic look as well. 

    What Are Your Favorite Exercises And Why? 

    Incline Dumbbell Flyes & Dumbbell Side RaisesThese are just two exercises I get really good pumps off and make me feel very full.

    Can You Describe What Intensifying Techniques You Find Effective In Your Training?

    I use lots of super sets. It’s high intensity to maximize contractions and muscle growth.

    What Muscle Group Do You Consider A Weakness? How Have You Adjusted Your Training To Compensate For This?

    I’d say my chest. I will do extra session using pre exhaustion techniques before moving into my press movements to maximize fatigue and encourage growth. This means I wont lift as heavy but it a slow process to build muscle mass, no quick solution.

  • Dieting/Supplementation Information:

    Do You Bulk and Cut Or Stay Lean All Year?

    I stay between 7–10% body fat year round. I find this easier to maintain and still manage to gain lean muscle mass throughout the year. On top of this if I’m required to do a photo shoot or fitness related work I can be in "shoot shape" in a couple of weeks.

    Can You Describe How You Approach Nutrition As a Physique Athlete?

    My nutrition is structured very much like a bodybuilder... 6–7 meals a day... but when it comes down to it, I believe it’s more lifestyle management. My nutrition doesn’t really change between on and off-season. I sit between 7–10% body fat year round, so if I was to say it was a diet, then I’ve been dieting for the last 4 years. Obviously around competition time everything tightens up and there are a lot more restrictions on what I can eat.

    Basically my food intake consists of chicken, red meat, white fish and eggs for protein, anything green for vegetables/fibre, brown rice, basmati rice, sweet potato or oats for carbohydrates, and nuts for fats... so really simple and healthy foods.

    When it comes to food, consistency is the key to success, but you need to be creative in the kitchen as well to keep your interest levels up.

    What Does Your Typical Meal Plan Look Like?

    Meal 1: 8 Egg Whites, 100g Oats, Flaxseed & Blueberries

    Meal 2: 200g Chicken, 200g Greens, Nuts or an Optimum Nutrition 100% Gold Standard Protein Shake

    Meal 3: 200g Chicken/Fish/Red Meat & 200g Greens

    Meal 4: 200g Chicken/Fish/Red Meat & 200g Rice/Sweet Potato

    Meal 5:  200g Chicken/Fish/Red Meat & 200g Rice/Sweet Potato

    Meal 6:Optimum Nutrition Casein Protein Shake & Peanut Butter

    When You Diet, How Do You Deal With Hunger And Lack Of Energy? Do You Use Any Specific Foods To Help You Stay "Full" And Feel Less Hungry?

    I don’t really have a problem with this. I flavour my meals with seasoning and that is generally enough for me. I eat often enough that I never really get hungry or have a lack of energy.

    What Is Your Favourite Cheat Meal?

    Steak and ribs followed by some Ben & Jerry’s Ice Cream with protein pancakes.

    What Are Your 3 Favourite Supplements And Why?

    Optimum Nutrition Platinum Hydrowhey: This is some serious protein, with added amino acids, and during comp prep it’s like a mini cheat meal, the flavors are that good!

    Optimum Nutrition Essential AmiN.O. Energy: During contest prep this stuff is a lifesaver for fasted cardio at 5am. It gives great energy and comes in 7 awesome flavors. You get a great sustained work out using this stuff.

    Optimum Nutrition Gold Standard 100% Casein: The Banana Casein is a game changer! Making protein pancakes or protein paste before bed this helps with cravings and feeds your muscles essential amino acids while you sleep.  

    What Is Your Opinion of IIFYM vs. Clean Eating? Which Approaches Have You Used? Did You Notice Any Dramatic Changes In Your Physique Using One Or The Other?

    Clean eating for me every time. I have one cheat meal every 1 to 2 weeks. I have tried IIFYM but it left me feeling flat, fast food can not replace a good diet in my opinion.

  • Personal Information:

    What Led You To Pursue The Life Of A Fitness Athlete? What Steps Do You See Yourself Taking In The Future To Increase Your Status As A Professional Fitness Athlete?

    It was really just a result of my training evolution, I did not start out to become a physique competitor. I’ve always followed bodybuilding but I just trained to see how far my body could go along with my friends and family’s encouragement. After retiring from Rugby League I missed the competition aspect as I was really only challenging myself I wanted to see where I stacked up against the best in Australia. 

    I’m aiming for a Pro Card as I’d love to mix it with the Americans in the Men’s Physique arena, like all of us Olympia is the goal - I’d love to be on that stage.

    Also just spreading the healthy living message is really important, we have a huge obesity rate here in Australia and that’s mainly from being uninformed about food choices or bad habits passed on by family and friends. I think this is a huge problem that we need to address and can be addressed easily with the right educational programs in place.

    Where Do You See Yourself In 5 Years? How Do You Plan On Achieving This?

    In 5 years:

    - Become an IFBB Men’s Physique Pro competing in the American league 

    - Land a cover on a major fitness magazine 

    - Establish programs to assist and educate Australians on health and nutrition in maintaining a healthy lifestyle

    Competing will be the key to gaining a Pro Card, so ensuring I prepare well and peak on the stage when it matters. Having competed for under a year I still have a lot of improvements to make and with each competition my physique and performance has improved.

    Working with charity and government agencies to develop nutrition programs aimed at educating both parent and children about nutrition and training. 

    Who Are Your Role Models and Why?

    Arnold Schwarzenegger pulled me into the sport with his classic physique, but then I came across people like Steve Cook, Lazar Angelov, Sadik Hadzovic and Mark Anthony who have incredible aesthetic physiques. They definitely inspired me to see how far I could progress and they live a clean healthy lifestyle which really appealed to me regardless of competing.

    What Are The 3 Words That Best Describe You?

    Focused, Determined and Motivated.

    We Understand You Have Recently Thrown In Your 9-5 Job In Pursuit Of Building Your Career In Health And Fitness. What Has Been Your Biggest Challenge When Trying To Consolidate Yourself As A Serious Fitness Role Model And How Do You Plan To Increase Your Exposure As An Athlete?

    This was hard. I’m actually a risk adverse person so taking a leap of faith took some convincing on my part. But things hit home with me last year when I was receiving a lot of messages about inspiring people to make changes in their life.

    It was a powerful message to me that what I’m doing is making a difference even if it is only a small one. It really motivated me to fully commit as a fitness ambassador and try to make a bigger difference. I make a point of trying to respond to everyone that messages or contacts me, sometimes that’s all it takes to give someone some direction to get them on the path to reach their goals.

    I recently released a series of videos as an introduction to myself and some of the lead up to FitX, as well as the FitX wrap up giving an insight into what it’s like on the day as a competitor and the buzz of being involved with such an event.

    Clip 1: Meet Joe Pitt

    Clip 2: Joe Pitt in Training

    Clip 3: Men's Physique FitX 2014 Pro Qualifier

    Ultimately I want to run a weekly blog through my website ( and social media on health and nutrition, training with the inclusion of athletes from all different types of backgrounds showing their training techniques as well as general health and wellbeing to help people achieve their fitness goals. 

    Do You Have A Quote That You Live By?


    Simple. The thought behind it is I don’t try and do crazy fads, I focus on key health and fitness strategies to maintain a healthy manageable lifestyle. DayInDayOut sums that up, It’s just what I do.

    It Is No Secret That You Have A Seriously Mean Looking Tattoo. Is There Any Meaning Or Story Behind Its Design?

    There is a Japanese story which I themed it on. In the short version basically the Goddess of the sky is protected by the sky Dragon… or something along this line. Mainly I just liked the Japanese design artwork and mine is a little different from most Japanese tattoos which I like. 

    Is There Anything Else You Would Like To Leave Us With?

    A big thanks to for the interview and keep up the great work! Make sure you follow Massive Joe himself on Facebook and Instagram leading up to his show in the WBFF - he’s looking the goods! The People's Cut is most definitely going well.

    I’d like to give a shout out to my sponsor Optimum Nutrition head over and like their Facebook page they are giving away a one on one training session with Steve Cook in April 2014 so get in and enter.

    Last but not least a big shout out to everyone that’s supporting me -  it is definitely appreciated! If you have questions head over and like my Facebook page and send me a message, You guys are awesome!

    Check out! And as always, STAY MASSIVE! (so glad I got to say that haha)

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