Nick Trigili, who was crowned Mister USA at age 25, has cautioned aspiring bodybuilders against a common mistake: overtraining. Trigili, now 39, emphasizes that consistent, intense daily workouts are not necessary for achieving a successful physique and can even be detrimental.
Trigili advocates for a training schedule of one day on, one day off, with gym sessions lasting between 45 minutes and an hour. He believes this approach allows the body adequate rest, yielding better results than relentless training. Trigili, a nutritionist from New York City, stated that pushing the body seven days a week is counterproductive, comparing it to human work schedules. "You don’t work seven days a week 24/7, so why would you put your body through the stress of working out seven days a week?" he asked.
His journey into bodybuilding began at 15 when he worked at a gym. After being expelled from high school during his sophomore year, he found mentorship from experienced weightlifters and adopted a routine of training four days a week with a lean diet of chicken, rice, and vegetables. This led him to compete in bodybuilding events.
Initially, Trigili's dedication led him to spend up to three hours daily in the gym, a practice his mentors advised against. They recommended limiting workouts to 45 minutes to an hour. Trigili still adheres to this advice, even during periods of intense training, limiting himself to three to four workouts per week.
Winning the Mister USA title in 2014 marked a turning point for Trigili, but not in the way he expected. The achievement left him feeling a loss of purpose, leading to a period of unhealthy habits. He began ordering frequent takeaways, dining out regularly, and stopped his disciplined eating and workout routine. This resulted in significant weight gain, reaching 260 pounds and requiring him to wear 5XL clothing.
A New Year's Eve party in 2017, where his shirt and jeans ripped, served as a wake-up call. The following morning, he committed to a lifestyle change, returning to his previous routine of lean meal preparation and consistent exercise starting January 1, 2018. He also underwent comprehensive medical checks, including blood work, CT scans, and liver scans, to assess any damage from his unhealthy period. Trigili recommends similar health assessments for others.
Now weighing a lean 225 pounds, Trigili leverages his experiences to guide others in weight loss and building healthier habits. He continues to prioritize regular blood work as a tool for monitoring his health, testing his organs and hormones.