What does it take to be a pro wrestler with a jacked physique and a following of 324K YouTube subscribers? Simon Miller is that guy.
In addition to being the host of the hit pro wrestling recaps show Ups & Downs for WhatCulture Wrestling, the British Miller packs enough muscle on his frame to warrant the nickname “The Flexorcist” on t-shirts in his merch store.
BarBend caught up with Miller whilst he tours in The Last Match: A Pro Wrestling Rock Experience, portraying the show’s lead heel (villain) down the east coast of the US. We learned how Miller trains and diets, garnered sample workouts, and everything you need to build a physique worthy of the squared circle.
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Editor’s note: The following interview has been lightly edited for readability.
BarBend (BB): Tell us about your current training split. How do you prefer to work out every week?
Simon Miller (SM): For years, I focused on traditional bodybuilding workout splits like back-and-biceps, chest-and-triceps, and so on. Currently, I’m doing the push-pull-legs split.
I find grouping body parts into three distinct workouts makes it easier to see progress in the gym. I make sure to hit each muscle twice a week. It’s simple math; if you train once a week, that’s 52 sessions a year. Double it, and you’re at 104 workouts.
- Miller is bang-on here. Regarding muscle hypertrophy, studies almost universally recommend training a muscle or muscle group twice weekly to reap the maximum benefit. (1)
Push-pull-legs can be tricky because you only get one day off weekly (if you run all three workouts back-to-back). I always listen to my body and take an extra day if needed. The best piece of fitness advice I’ve ever received was to listen to how you feel — your body knows what it needs.
I also try to get at least 30 minutes of fasted cardio daily. There’s no need to do it fasted, but I think it’s a great way to start my day; wake up, have a coffee, and go get something done before the sun comes up!
- Regarding fasted cardiovascular exercise, scientific findings are mixed. A 2016 systematic review concluded that “aerobic exercise performed in a fasted state induces higher fat oxidation [than in the fed state.” (2) However, other papers refute this idea. (3)
BB: Walk us through one of your typical workouts. What exercises does your body respond better to? Are there any movements you avoid?
SM: My “push” workouts start with a shoulder exercise, but I always warm up before any strength training. I perform 10 minutes on the stair-stepper, 10 minutes of dynamic stretching, and I’ll do ramp-up sets for my first lift, too:
- 10 reps with a lightweight
- 8 reps with a slightly heavier weight
- 4 reps with a moderate weight
- 3 reps with a mildly challenging weight
- 1 rep at my “working weight” to test the waters
I don’t do as many compound exercises anymore. I’ve found once you build your base (of strength and muscle), they lose relevance. Since I’ve started wrestling, I’ve mostly stuck to isolation movements to limit stress on my joints. I’ve found I can still progress if I use progressive overload. It’s about competing with yourself.
- Progressive overload is the bedrock of any successful resistance training program, especially if you’re trying to increase strength. (4)
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Simon Miller’s Push-Pull-Legs Workout Plan
Learn to train like Miller via his training below:
Push Workout “A”
- Front Raise + Upright Row + Rear Delt Flye: 3 x 15+ each, as a superset
- Dumbbell Shoulder Press: 2 x 8-10, then 1 x 15+
- Cable Lateral Raise: 3 x 10-12
- Cable Flye: 2 x 15
- Incline Chest Press: 2 x 8-10, then 1 x 15+
- Triceps Pushdown: 3 x 8-10
- Dumbbell Skull Crusher: 3 x 8-10
Pull Workout “A”
- Barbell Row: 2 x 6-10, then 1 x 15+
- Close-Grip Lat Pulldown: 3 x 12-15, with a drop set at the end
- Dumbbell Row: 3 x 15
- Machine Row: 3 x 15
- Hammer Curl: 3 x 12-15
- Preacher Curl: 3 x 12-15
Leg Workout “A”
- Leg Extension: 2 x 8-10, then 1 x 15+
- Hack Squat: 2 x 6-10, then 1 x 15+
- Dumbbell Romanian Deadlift: 2 x 10-12, then 1 x 6-8
- Leg Press: 2 x 6-10, then 1 x 15+
- Lying Leg Curl: 2 x 15, with a drop set at the end
- Single-Leg Leg Curl: 2 x 12-15, with a drop set at the end
Push Workout “B”
- Smith Machine Shoulder Press: 1 x 6-10, then 2 x 10-15
- Dumbbell Lateral Raise: 2 x 8-12, then 1 x 15-20
- Dumbbell Rear Delt Flye: 3 x 12-15, with a drop set at the end
- Bench Press: 2 x 10-12
- Incline Dumbbell Bench Press: 3 x 10-12
- Close-Grip Bench Press: 3 x 8-12
- Single-Arm Triceps Pushdown: 3 x 12-15
Pull Workout “B”
- Lat Pulldown: 3 x 10-12
- Seated Cable Row: 2 x 6-10, then 1 x 15+
- Dumbbell Pullover: 3 x 15
- Close-Grip Machine Row: 3 x 12-15
- Machine Preacher Curl: 3 x 15-20
- Machine Biceps Curl: 3 x 15-20
Leg Workout “B”
- Hip Adduction Machine: 3 x 10-15
- Lying Leg Curl: 3 x 15-20
- Romanian Deadlift: 1 x 6-10, then 2 x 10-15
- Hack Squat: 2 x 10-15
- Leg Press: 3 x 10-15
- Lunge: 2 x 15-20
[Related: Pro Wrestler Matt Cardona Talks Gym Bag Essentials, Chest Workouts, and Staying in Shape on the Road]
BB: Can you describe your biggest “level-up” moment in the gym?
SM: Honestly, the biggest shift has been realizing how awful squats are. I used to squat heavy because I thought that’s how squats should be done; it’s nonsense. I stripped the bar down and started again, prioritizing my form, adding five kilograms each session.
Not only did I see better results despite lifting less weight, but after a few months, I was back to my “old” strength levels because my form had improved. Still, you can’t take it easy on your legs; they hold you up every day.
- Miller is correct. Studies on training to failure tend to show that you can gain muscle even if you aren’t taking yourself to the brink on every set. (5)(6) Training with greater intensity can make your workouts more efficient since you don’t generally need to do as many sets to get a comparable stimulus.
I think most people throw weights around. As soon as you get out of that mindset and recognize that form and range of motion need to come first, the difference in progress you’ll see is night and day. My workouts became far more productive once I circled back and ensured I was doing all of my lifts correctly.
- Miller is right on the money. Proper technique can enhance mind-muscle connection. A growing body of research indicates that full range-of-motion training, particularly at long muscle lengths, is extremely potent for muscle growth. (7)(8)
BB: Let’s talk about your diet. Do you count macronutrients?
SM: My diet is about as basic as it gets — protein plus “smart” carbohydrate and fat choices. I count calories when I want to bulk up or lose fat, but I’ve been maintaining my physique for a while now, so I’ve lost track of the exact numbers. However, I have a personal trainer who reminds me as needed.
BB: Are there any foods considered go-to’s or specific foods you avoid?
SM: I believe in “high-calorie” and “low-calorie” days, depending on what my training looks like. Overall, keeping my diet relatively “old-school” helps.
For breakfast, I’ll have oatmeal with protein powder mixed in, then chicken and rice later on, a bagel with nut butter, and another protein shake. In the evenings, I rely on rice porridge, protein powder, and, occasionally, some cereal as a small treat. It stops me from craving sweets throughout the week.
I try to keep my sugar intake to a minimum, but we aren’t robots. There has to be some enjoyment in your diet; otherwise, what’s the point? Depending on how I feel, I’ll squeeze in a cheat meal once every week or two.
No one has the brain power to always stick to a strict diet; it’s just not realistic. The key is to get back on the wagon. One off-plan meal isn’t going to ruin anything.
- Miller is correct about flexible dieting. Studies show that “flexible dietary restraint” improves adherence to an eating plan more reliably than viewing diets as a binary or having black-and-white success criteria. (9)
BB: Do you have strategies for sticking to a diet while traveling? Do you do meal prep?
Eating well on the road is the hardest part of any diet. I’ll rely on meal prep for about a week, but after that, you’ve got to make smart choices. I’ll go for grilled chicken breast and white rice if I can find it.
Ultimately, even if I fall out of my routine, I’ll fall back into it just as quickly when I get home. There’s no point in getting overly worked up about it.
I try to get five or six meals daily, but that’s mostly to ensure I eat enough of the relevant food groups. If you want to wait until the evening to get your macros in, why not? Dieting isn’t a one-shoe-fits-all activity. When on the road, I prioritize protein and hope the rest takes care of itself.
When it comes to working out while traveling, finding a good gym can definitely be problematic. You never know what the hotel gym will look like, and you don’t want to get stuck in a long Uber ride.
As long as I’ve got my headphones and can stay hydrated, I can get a workout in anywhere, even in my hotel room. What happens on any given day isn’t important — I’m all about the long game.
Catch Simon Miller on Tour
Miller stars as “Alexander Swagger” in The Last Match: A Pro Wrestling Rock Experience, which combines pro wrestling, 80s-inspired original rock music, and theatrical spectacle through May 18, 2024. Tickets for the remaining tour dates down the east coast of the USA can be purchased at thelastmatch.com.
References
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.
- Vieira AF, Costa RR, Macedo RC, Coconcelli L, Kruel LF. Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. Br J Nutr. 2016 Oct;116(7):1153-1164. doi: 10.1017/S0007114516003160. Epub 2016 Sep 9. PMID: 27609363.
- Schoenfeld, B.J., Aragon, A.A., Wilborn, C.D. et al. Body composition changes associated with fasted versus non-fasted aerobic exercise. J Int Soc Sports Nutr 11, 54 (2014). https://doi.org/10.1186/s12970-014-0054-7
- Williams TD, Tolusso DV, Fedewa MV, Esco MR. Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports Med. 2017 Oct;47(10):2083-2100. doi: 10.1007/s40279-017-0734-y. PMID: 28497285.
- Nóbrega SR, Libardi CA. Is Resistance Training to Muscular Failure Necessary? Front Physiol. 2016 Jan 29;7:10. doi: 10.3389/fphys.2016.00010. PMID: 26858654; PMCID: PMC4731492.
- Refalo, M.C., Helms, E.R., Trexler, E.T. et al. Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Sports Med 53, 649–665 (2023).
- Schoenfeld BJ, Vigotsky A, Contreras B, Golden S, Alto A, Larson R, Winkelman N, Paoli A. Differential effects of attentional focus strategies during long-term resistance training. Eur J Sport Sci. 2018 Jun;18(5):705-712. doi: 10.1080/17461391.2018.1447020. Epub 2018 Mar 13. PMID: 29533715.
- Pedrosa GF, Lima FV, Schoenfeld BJ, Lacerda LT, Simões MG, Pereira MR, Diniz RCR, Chagas MH. Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. Eur J Sport Sci. 2022 Aug;22(8):1250-1260. doi: 10.1080/17461391.2021.1927199. Epub 2021 May 23. PMID: 33977835.
- Helms ER, Prnjak K, Linardon J. Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review. Sports (Basel). 2019 Jul 16;7(7):172. doi: 10.3390/sports7070172. PMID: 31315180; PMCID: PMC6681103.
Editor’s note: Senior Editor of BarBend Phil Blechman is a lead producer of The Last Match: A Pro Wrestling Rock Experience.
Featured image: @simonmiller316 on Instagram | photo courtesy of @nonlinearknitting on Instagram
