Sergi Constance

With a deep drive and competitive nature, this Spanish born Sergi Constance has become one of the world’s most celebrated fitness models in a short space of time.

With a constant determination to grow better and better, Sergi Constance has risen from humble beginnings to the top of the fitness industry, and in the process, become the CEO of his own company.

Sergi wants to show the world he’s not only good on stage, but also he’s someone who inspires fans world-wide to chase their dreams. This is his story:


 

Sergi Constance

Athletic Statistics

Full Name: Sergi Constance
WeightHeightArmsChest
215 - 225lbs (93.0 - 102.1kg)6'1" (185.5cm)19.549.5
WaistYear of BirthNationality
34.31988Spanish
ProfessionEra
Bodybuilder, model, entrepreneur2010
Weight215 - 225lbs (93.0 - 102.1kg)
Height6'1" (185.5cm)
Arms19.5
Chest49.5
Waist34.3
Year of Birth1988
NationalitySpanish
ProfessionBodybuilder, model, entrepreneur
Era2010

 

Sergi Constance

 

“I have been able to achieve the body I have today thanks to years of consistent dieting and training. The fitness lifestyle has been very rewarding and I have loved every bit of the journey.”

Accomplishments

As-well-as having a successful career in Men’s Physique competitions, Sergi also holds a 5-year degree in Sciences of Physical Education and Sports. He’s also the Owner his own clothing and training apparel.

Competitions

  • Champion “Muscle and Fitness Cover model Search” at Mr.Olympia Weekend
  • 1st – Men’s Physique NPC Tampa Wings of Strength Championship. Fl., E.E.U.U. and Overall Champion Men’s Physique.
  • 2nd – Men’s Physique NPC Southern States Championship, Fl., E.E.U.U.
  • 1st – Men’s Physique I.F.B.B. La nucia xperience championship, Spain
  • 1st – Men’s Physique I.F.B.B. Norway trophy championship, Spain
  • 1st – Men’s Physique I.F.B.B. Bigastro trophy championship, Spain
  • 1st – Men’s Physique I.F.B.B. Callosa de Segura championship, Spain
  • 1st – Copa de España/Spain – Wabba 2011

Modeling

  • Iron Man magazine cover
  • Solid Homme magazine cover
  • Wire magazine cover
  • Muscle and Fitness magazine cover
  • Body Fitness Muscle Show magazine cover

 

Sergi Constance

 

“I remember there was a time during my younger years where I wanted to become bigger and stronger so I signed up at the local gym. After a few weeks of intense training, I fell in love with bodybuilding and eventually I decided to focus all my attention on building the best body possible.”

Biography

Modeling and Sports Science

Sergi’s journey first started like most of us with a trip to the gym wanting to improve overall size and strength. Ever since the moment, he realized how his body changed, and the way it made his feel about himself – he caught the bug and kept on growing.

Sergi was born in Valencia Spain. Being an avid lover of sports, his favorite subject in school was physical education.

Being confident in his sporting abilities, he decided to continue his education and went  to university in Valencia. Which is highly recognized for Sports Science and Physical Education.

Spending his time studying hard, Sergi also had a chance to work as a model due to the hard work he put in creating his aesthetic physique. However, after modelling, Sergi turned his attention on competing in Bodybuilding Shows.

Full-Time Fitness model

After securing a Bachelors Degree in Sports Science and Physical Activity, he later went on to create a successful career as a WBFF PRO Muscle Model.

With rising popularity in only a short space of time, Sergi has a growing fan base on social media and continues to work as a Global Ambassador for sporting brands.

He also works hard promoting his own company. There’s no sign of Constance slowing down.

Sergi now resides in Miami Florida where he works as a fitness model, trainer, and entrepreneur.


 

sergi-constance-stance

 

“I always played a lot of sports and to get  in better physical condition I started training in the gym. I had bodybuilding in my blood and gradually focused on being an athlete in what was now my favorite sport.  Learning and improving step by step to try to get the best body possible.”

Training

Training Split

To make sure Sergi achieves a perfectly rounded and tapered physique, his training schedule is split into different muscle groups throughout the week. Making sure he hits all of his body parts for maximum growth.

For anyone wanting to improve their overall strength, size, and aesthetics, Sergi recommends three exercises to always keep in mind when trying to achieve this. They are:

Sergi’s Recommendations

  • Incline Chest Press: “It gives you a great upper body pump and is also good for building the upper chest muscles which a lot of people lack.”
  • Squats: “To have an aesthetic body you must have a great set of legs and squats are the king of all leg exercises.”
  • Deadlifts: “This is another great exercise that works many important muscle groups such as the hamstrings, glutes, back and traps.”

Cardio

As for cardio, Sergi recommends low-intensity cardio as it’s better for weight loss. The reason for this as it’s in a controlled environment and also great for overall fitness.

“Low-intensity cardio has worked well for me. I do cardio 3x a week for 30-45 minutes on the treadmill on an incline. Cardio is great for burning fat and improving keeping fit.”


 

Sergi Constance

Sergi’s Training Plan

A week’s routine of Sergi’s might look something like:

Monday: Quads and Calves

  • Leg Extensions 5×20
  • Squats 4×15
  • Leg Press 4×15
  • Single Leg Extension 3×20
  • Seated Calf Raises 4×10
  • Standing Calf Raises 3×8-12

Tuesday: chest – Triceps – Abs

  • Incline Bench Press 5×10-20
  • Incline Hammer Press 4×10-15
  • Dumbbell Fly’s 4×10
  • Decline Chest Press 4×8-12
  • Dips 3×10
  • Triceps Extension 3×10
  • Incline Skull Crushers 4×10

Wednesday: Back and Biceps

  • Lat Pulldown Wide Grip 4×10
  • Rows 4×10
  • One Arm Dumbbell Rows 3×10-15
  • Lat Pulldown Reverse Grip 3×10-15
  • Deadlifts 4×10
  • Hammer Curls 3×10-15
  • Preacher One Arm Dumbbell Curls 3×10-15

Thursday: Rest Day

Friday: Shoulders and Traps

  • Seated Dumbbell Shoulder Press 4×10-20
  • Seated Lateral Side Raises 4×10-20
  • Rear Delt Machine 4×10-20
  • Upright Row 4×10-20
  • Dumbbell Shrugs 4×10-20

Saturday: Hamstrings and Abs

  • Lying Leg Curls 4×15-20
  • Stiff Legged Deadlift 4×6-12
  • Hamstring One Leg Curls 4×10-20
  • Crunches 3×15
  • Hanging Leg Raises 3×20

Sunday: Rest Day


 

Sergi-Constance-Bodybuilding

Nutrition

Sergi’s Clean Diet

Sergi’s diet is consistent of a typical competitive sports person. He will primarily eat lean meats, healthy fats, and clean carbohydrates.

A typical day’s eating will look something like:

  • Meal 1: Oats, 2 Eggs & 6 Egg Whites
  • Meal 2: 6 Rice Cakes & Red Meat & Walnuts
  • Meal 3: White Rice, Chicken, Tomatoes & Walnuts
  • Meal 4: 2 Rice Cakes, Protein Shake, Isolate Protein & Glutamine
  • Meal 5: Tuna, Vegetables & Walnuts
  • Meal 6: Salmon, Vegetables & Walnuts

For supplements Sergi will use:

  • Multivitamins
  • BCCA’s
  • Glutamine
  • Nitric Oxide
  • Whey Protein Isolate
  • Casein Protein

Editor’s Tip

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Sergi Constance

“My ultimate motivation comes from my inner goal to one day become a world famous fitness model and have one of the best physiques in the industry.”

Idols and Influences

Sergi continuously competes against some of the best fitness models on the planet. He uses his drive and motivation to one day become the best physique competitor in the world.

Using this motivation to surpass his peers, Sergi’s passion to win comes from paying close attention to his competitors. He does this by working hard, inside and outside of the gym all year round.


 

 Sergi Constance

“I have always been a very competitive person and when I set a goal I do whatever it takes to achieve it! My fans are also an inspiration for me to keep going and push myself harder each day.”

What we can learn from Sergi Constance

If you want to be the best, then there’s one thing we can learn from Sergi, and that’s being competitive isn’t such a bad thing.

Striving forward each day, and making the necessary plans to make sure your goals are set in stone, and with a constant feed of determination, you too can have a physique of greatness.

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31 comments

  1. raza rawat

    March 7, 2017 at 1:12 pm

    sergi constance is best i want to be like S/Constance.

  2. muhammad zakria

    April 22, 2017 at 7:19 am

    sergi constance is the best

  3. mahsook av

    June 2, 2017 at 9:23 am

    sergi constance my idol and inspiration

  4. sahil

    June 6, 2017 at 12:43 am

    You are my best you motivates me

  5. Anil goswami

    June 8, 2017 at 5:54 am

    I am your big fan

  6. ashish

    June 27, 2017 at 7:01 pm

    After Lots of hard struggled He achieved The Lifes Goal. Its Give inspiration To Me. I Like His phiquise Most . I Try my best for focus physical fitness Like Him.

  7. krishnat Hajare

    July 11, 2017 at 7:26 pm

    I bigestFan of the sergi Constance sir

  8. James

    September 10, 2017 at 6:27 pm

    i am big fan Sergi sir

  9. Rohit Kumar

    September 11, 2017 at 5:01 pm

    Sergi sir this Max tough I am the biggest Fan of yours…knws day I have just change my all work out..and Knows Day I just follow your YouTube work outs Steps…and thats give me a sexy good muscle
    and agine love you Sir…💪 Thanks for your Gide….sir

  10. Amitraj

    September 24, 2017 at 11:14 am

    Sergi constance is big motivation for me

  11. shrikanth

    October 6, 2017 at 8:44 am

    Sergi constance is best and hard-work, i also want to do, give me your suggestion.

  12. Aman kumar

    October 9, 2017 at 3:54 pm

    Sergi sir is too good and I am big fan of sergi constance #My IDOL

  13. Mohammad faiSal haShmi

    October 30, 2017 at 7:16 am

    MashaAllah! GREAT BRO..
    Me Also
    AA RHA HOON!

  14. ANKIT RANA

    November 2, 2017 at 8:15 pm

    BE-LEGEND

  15. M.u.m.thalha

    November 17, 2017 at 11:17 am

    Hi bro
    I am biggest fan a you are i am sri lankan now my age 20 me playing gym

  16. Rohit madaan

    December 17, 2017 at 2:21 pm

    I am biggest fan of sergi Constance ,I want to be like u & its my dream that i want….

  17. boipelo MOTHOBI

    December 27, 2017 at 12:56 pm

    Yow sergi am boipelo from South Africa,am 16 yrs old,am your biggest fan in South Africa.my dream is to have a physique like yours,you motivate me,one day I will get to the point where you are now,I love you segi

  18. Dhiraj Dhopat

    December 28, 2017 at 5:16 am

    Nice bodybuilder

  19. Gourav

    January 15, 2018 at 8:37 am

    Sergi is perfect in Bodybuilding.

  20. Guruprasad s s

    January 18, 2018 at 6:43 am

    Sergi sir I want to be like you,
    Become like you. I am ur biggest fan
    Of all 😘❤😍💪

  21. Alfredo Mendoza

    January 27, 2018 at 1:00 pm

    Great body
    Sergio is an example to follow

  22. Gaurav soni

    February 5, 2018 at 8:03 am

    All this is truly helpful. Satisfied with details.

  23. Nikhil salve

    February 13, 2018 at 3:40 pm

    Sergi sir is too good and I am big fan of sergi constance #My IDOL

  24. Himanshu mishra

    April 4, 2018 at 3:42 pm

    Sometime people thinks it’s so nice but they don’t know how many time takes in bodybuilding truly guys it’s not easy but one I will I can ……….

    #belegend
    #sergiconstance_jr_official

  25. manikandan

    April 28, 2018 at 4:35 am

    hi iam your fan your body building is very very super. I will try as your body
    building, and you look is very manly.

  26. Basudev Manna

    October 25, 2018 at 7:29 am

    Happy birthday.you have the best physique I have seen my entire life. You deserve the best compliments .Whenever I see you my heart beats so fast that I can’t control it. My every morning starts with seeing your photo. I think I am in love with you. I pray to God that I can get you as my life partner in my next birth. I love you. Good day.

  27. Rupom

    October 28, 2018 at 8:28 pm

    Great Body Transformation… Idle Body💪…U are an icon for the Beginner’s😍…Like me!😔

  28. Rudra Gupta

    April 25, 2019 at 8:09 pm

    Sergi is my fovourite body builder

  29. Abhimanyu singh

    April 27, 2019 at 4:26 pm

    You are too good and inspiration for everyone

  30. EDWARD MARK ROBINSON

    June 30, 2019 at 12:46 pm

    HI SERGI YES VERY IMPREST YOU HAVE ANOTHER FAN AND LOOK FORWARD TO HEARING FORM YOU SOON ENJOYED THE SPORTS WEAR ETC ALL THE BEST EDWARD

  31. kalluribalumanojkumar

    July 5, 2019 at 9:43 am

    Sergi constance proud of u.
    Good fitness

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