Michal Krizo Krizanek, hailing from Slovakia, is a prominent IFBB Elite Pro bodybuilder known for his remarkable mass and massive arm size.
Considered one of the most enormous mass monsters in the world, Michal Krizo has established himself as one of the top competitors outside the IFBB Pro League.
While he has yet to compete against renowned bodybuilders like Phil Heath, Big Ramy, Brandon Curry, Nicholas Walker, Hunter Labrada, Hadi Choopan, William Bonac, and Iain Valliere, his dedication and achievements have earned him recognition.
Michal Krizo earned his IFBB Pro Card by winning the 2022 Amateur Olympia, a significant milestone in his bodybuilding journey.
His relentless pursuit of excellence led him to pursue his dream of attaining the IFBB Pro Card, which he accomplished at the 2022 Amateur Olympia Italy.
Before the event, he diligently worked on improving his back under his coach, Milos Sarcev, who expressed confidence in Krizo’s potential to achieve victory.
Having obtained his IFBB Pro Card, Michal Krizo is set to compete in the upcoming EVLS Prague Pro Show, aiming to secure an invitation to the highly anticipated 2022 Olympia.
The competition at the Olympia stage presents a new and exciting opportunity for Krizo to showcase his skills and physique on a grand scale.
Born in Bojnice, Slovakia, in 1991, Michal Krizo Krizanek exhibited his strength and agility from a young age. While growing up, he developed a keen interest in football and wrestling during high school.
Michal Krizo’s bodybuilding career took off with his participation in the IFBB Amateur EVLS Prague, where he earned his pro card by securing first place.
In 2018, he competed in the highly competitive 2018 IFBB Elite Pro Show in Madrid, emerging as the winner and solidifying his position as a formidable bodybuilder.
Krizo made significant strides in the IFBB Elite Pro League in subsequent years. He claimed first place at the IFBB Elite Pro and Arnold Classic Europe in 2019 while securing a fourth place at the 2019 Arnold Classic Europe Elite Pro.
In 2020, he competed in the 2020 Arnold Classic Europe Elite Pro and Arnold Classic Europe Elite Pro, securing impressive rankings.
In 2021, Michal Krizo Krizanek’s dominance in the IFBB Elite Pro League persisted as he emerged victorious at Russia’s 2021 IFBB Siberian Power Show, surpassing his competitors, including Ilya Lukovets, a consistent performer in the IFBB Elite Pro League.
Furthermore, Krizo triumphed at the Siberian Power Show Pro Elite and the 2021 IFBB Universe Pro, solidifying his position as a top-tier competitor.
Michal Krizo’s exceptional wins have drawn attention, leading to comparisons between his physique and top bodybuilders in the IFBB Pro League.
This rising star in the Open Class division is set to attain his pro card at the 2022 Amateur Olympia Italy contest, with the subsequent goal of competing in the Prague Pro later the same month. In his debut at the Olympia in 2022, Michal Krizo achieved an impressive 12th place.
Demonstrating his continued dedication to the sport, he competed in the Empro Pro Classic in 2023, ultimately emerging as the overall winner in the Men’s Open Bodybuilding category, defeating Andrea Presti.
Michal Krizo Diet and Nutrition Plan
Michal Krizo follows a structured diet plan that varies depending on his training and competition preparation. During the intense phase leading up to the competition, his diet consists of six meals spread throughout the day.
Krizo includes a protein-rich post-workout meal containing at least 70g of protein to support his muscle growth and recovery.
Here’s a breakdown of his typical daily meals during this period:
Michal Krizo Meal 1
- Rice Porridge: 120g
- Protein Powder: 75g
Michal Krizo Meal 2
- Boiled Eggs: 10 whole eggs
- Ham: 50g
Michal Krizo Meal 3
- Cod: 300g
- Rice Porridge: As per requirement
- Protein Powder: 30g
Michal Krizo Meal 4 (Post-Workout)
- Protein Shake: 70g of protein powder
Michal Krizo Meal 5
- Buckwheat Porridge: 120g
- Protein Powder: 30g
Michal Krizo Meal 6
- Low-fat Curd Cheese: 2 Quarks
- Peanut Butter: 40g mixed with each portion of quark
- Protein Milk: 250g (available at Lidl Supermarket)
- Protein Shake: 35g without sugar
Michal Krizo Workout Routine
Michal Krizo, under the guidance of his trainer Alexander Hlobik, has dedicated himself to intense training to achieve his impressive physique.
He shares glimpses of his rigorous workout routine on his YouTube channel, showcasing the effort required to reach an Elite Pro-level physique. Along with training videos, the track offers diet advice from Alexander Hlobik and occasional humorous content.
One of the workouts featured on Michal Krizo’s channel focuses on his chest development. The session begins with a challenging incline bench press, with trainer Alexander Hlobik providing spotting and support.
Using heavy dumbbells, Krizo performs multiple standard bench presses following the incline bench presses. The workout then transitions to machine exercises, including the seated bench press and high and low cable flies.
Throughout the training, Krizo emphasizes performing targeted exercises with high weights and minimal rest between sets.
Typically, Michal Krizo incorporates at least three sets per exercise, aiming for around 12-20 reps depending on the specific activity.
With his weight hovering around 290 lbs, he possesses a significant muscular build, with particular emphasis on his impressive pecs and arms.
Observers often comment on his symmetrical appearance, as both sides of his body display equal levels of special muscle mass.
Michal Krizo Chest Workout
Michal “Krizo” Krizánek’s chest workout routine leading up to the Mr. Olympia competition consists of five challenging exercises performed for high repetitions with limited rest.
While the exact sets and reps were not specified in the training vlog, here is an overview of his pre-Olympia chest workout:
Exercise 1: Incline Barbell Bench Press
- Perform at least three sets of 10-15 reps in a reverse pyramid style.
- Push close to failure on each set, gradually decreasing the weight as fatigue sets in.
Exercise 2: Dumbbell Bench Press
- Perform at least three sets of 12-15 reps.
- Focus on heavy dumbbell bench pressing, ensuring a challenging weight.
- Take a moment to catch your breath between sets.
Exercise 3: High-to-Low Cable Flye
- Perform at least three sets of 12-15 reps.
- Use the cable machine for high-to-low cable flies.
- Focus on contracting the pecs and squeezing hard as you combine your hands.
- Emphasize higher reps, possibly to burn additional calories.
Exercise 4: Machine Chest Press
- Perform at least three sets of 15-20 reps.
- Instead of using free weights, opt for the seated neutral-grip machine chest press.
- Push yourself to complete close to 20 repetitions on the first set.
Exercise 5: High-to-Low Cable Flye (Variation)
- Perform two sets of 15-20 reps.
- Return to the cable machine for a twist on the high-to-low cable flye.
- Adjust your setup to maintain a more upright torso, and draw the handles inward and down toward your waist.
Michal Krizo Shoulders and Triceps Workout
Michal Krizo follows an intense workout routine focused on developing his shoulders and triceps.
Here is a detailed breakdown of his off-season workout routine:
Cable Triceps Pushdowns
This exercise targets all three heads of the triceps brachii muscle, improving tricep development and overall arm tone. It also engages the core and enhances functional fitness.
Dumbbell Lateral Raises
Dumbbell lateral raises primarily focus on the medial delts, contributing to broad, well-defined shoulders. This exercise promotes muscle growth and strength gains and helps achieve an X-frame physique.
Close Grip Bench Presses
Close grip bench presses specifically engage the triceps while also promoting muscle hypertrophy. They contribute to overall upper body strength and are a suitable alternative for individuals experiencing shoulder pain.
Bent Over Seated Delt Raises
Bent over seated delt raises target the rear delts, trapezius, and rhomboids. This exercise strengthens the shoulders, improves stability and posture, and provides a more defined look.
Rope Triceps Pushdowns
Like cable triceps pushdowns, rope triceps pushdowns activate all three heads of the triceps. This variation adds mass and promotes arm hypertrophy when performed with pauses at the bottom of the movement.
Machine Shoulder Press
The machine shoulder press targets the delts, triceps, traps, and upper chest. It emphasizes the anterior and medial deltoid muscle heads, contributing to well-rounded shoulder development.
Proper form, including core engagement and head positioning, is crucial for optimal results. Michal Krizo incorporates progressive overload by increasing weights and focusing on higher volumes and repetitions for some exercises.
He performs multiple sets of each exercise to stimulate muscle growth, enhance conditioning, and prepare for competitions.
