Mike OāHearn is an American bodybuilder, actor, model, TV star, and entrepreneur. The bodybuilder appeared as the gladiator āTitanā in the 2008 revival of American Gladiators.
He has won the Fitness Model of the Year seven times and Mr. āNaturalā Universe title, and California Powerlifting Championship four times each. OāHearn has been featured on over 500 magazine covers and is a former strongman and California Judo champion.
The Goldās Gym Venice beach patriot is known for his incredibly chiseled physique and super-human strength. Mike is a proponent of Power Bodybuilding ā a training program focused on developing strength and hypertrophy, along with aesthetics.
Mike OāHearn is known for his charity work and love for dogs. He is one of the kindest and most generous personalities in the fitness industry.
At 55 years of age, the power bodybuilder is in unbelievable shape and maintains an incredibly ripped physique throughout the year.
OāHearn is known for his hard and heavy approach to training and follows a strict diet and recovery program to optimize anabolic growth. In fact, his gains are so mind-boggling that he is often called out for being a fake natty.
The fitness icon has maintained that he has never used steroids or any other substance to enhance and maintain his physique and attributes his success to consistent efforts in the gym and kitchen.
Notably, none of Mike OāHearnās drug tests during his competitive bodybuilding and powerlifting days have returned positive, making his followers even more curious about his training and diet regimen.
Mike OāHearn Current Stats
- Name: Michael OāHearn
- Height: 6ā3ā³
- Weight: 245 ā 255 pounds
- Waist: 34 inches
- Arms: 21 inches
- Birthdate: Jan. 26, 1969
- Birthplace: Kirkland, Washington
Born on Jan. 26, 1969, in Kirkland, Washington, Mike was the youngest in a family of 10. His father was a football player and a bodybuilder, and his mother was an artist.
Interestingly, all his siblings were either bodybuilders or powerlifters, including his sisters. All members in the OāHearn household were also required to do martial arts.
OāHearn started training when he was nine and won his first bodybuilding competition at age 14.
āBeing the youngest boy, I was usually the punching bag. So you tell me if I didnāt start [training], what the heck was I going to do?
OāHearnās problems didnāt stop at his sibling giving him a tough time. The Titan was bullied at school for being dyslexic. His experience with bullies at school turned him into a guy who always sticks up for the special-ed kids.
āI was dyslexic. At that time, they didnāt know really how to deal with it. So I had to figure out everything through my own intelligence and ability to reason because I couldnāt read and write.ā
Because of his tough upbringing, OāHearn doesnāt take the fake natty accusations lying down.
āSteroids is now just a word that the lazy and ignorant use to describe any guy that has more muscle and dedication than themā.
Check Out: Bodybuilding Icon Frank Zane Teaches Mike OāHearn An Unorthodox Exercise That No One Does Today
Mike OāHearn Personal Bests
Per Open Powerlifting, below are OāHearnās personal bests in a sanctioned powerlifting meet ā
- Squat ā 305 kilograms (672.4 pounds) | 1989 ADFPA Nationals
- Bench Press ā 205 kilograms (451.9 pounds) | 1995 USPF California State Open/Natural
- Deadlift ā 320 kilograms (705.4 pounds) | 1993 ADFPA California State Championships
- Total ā 820 kilograms (1,807.8 pounds) | 1993 ADFPA California State Championships
OāHearn competed in the single-ply equipped event for all lifts mentioned above. Notably, all these lifts are from back in the day, and the Titan last competed in a sanctioned powerlifting meet in 1995 at 26 years of age.
Itād be safe to say that OāHearn could have bettered his lifts had he stuck to competitive powerlifting. Nonetheless, the lifts mentioned above are nothing short of exemplary.
Must Read: Best Natural Bodybuilders ā 18 Natty Lifters You Need To Know About
Mike OāHearn Nutrition Program
The actor relies on a nutrient-dense whole food diet to meet his daily caloric needs. He prioritizes eating carbohydrates over the other two macros. He believes carbs are the key to long-lasting endurance.
For OāHearn, food is the most important aspect of a fitness regimen. The social media star is very strict with his diet and rarely goes off the set diet. Although a fan of vanilla ice cream and Nutella, he rarely allows himself a cheat meal.
āFirst and foremost I focus on food intake ā thatās the foundation ā but Iām a huge proponent of supplements. I take HTP, calcium-magnesium-zinc, branched-chain amino acids.ā
Check Out: Mike OāHearn Experiences Dangerous Fall Off Stage As Guest Poser
OāHearn Meal Plan
Here is what eating in a day for the four-time Mr. āNaturalā Universe looks like ā
Meal 1
- 12 ounces baked salmon
- 1 cup white rice
- Multivitamins
- Fat-burners
- Vitamin C
- Vitamin E
Meal 2
- 12 ounces baked chicken
- 1 cup oatmeal
- Branched-chain amino acids
- Multivitamins
- Vitamin C
Meal 3
- 8 ounces of steak
- 1 cup of rice
- 1 cup broccoli
- L-glutamine
- Multivitamins
- Vitamin C
- Branched-chain amino acids
Meal 4
- 8 ounces of chicken salad
Meal 5
- 8 ounces of steak
- 1 cup asparagus
- Multivitamins
Meal 6
- 16 ounces of salmon
- Branched-chain amino acids
- L-glutamine
- 5-HTP
- Calcium-magnesium-zinc
āMy diet works great for me, but may not work for anyone else. My recommendation is to try different things, youāll find what works.ā
Mike OāHearn Workout Program
OāHearn follows an intense ā and unique ā training program. His power bodybuilding regimen has him practically living inside a gym. The fitness model can train up to three times a day, dedicating one session each to strength, muscle hypertrophy, abs and cardio, and martial arts.
OāHearn Training Split
The former Mr. Universe follows a five-day-a-week training split and uses the weekend to allow his muscles time to recuperate from his intense workouts. Here is the training split OāHearn uses to stay in shape throughout the year ā
- Monday ā Legs and Cardio
- Tuesday ā Chest and Back
- Wednesday ā Back, Calves, Abdominals, and Vale Tudo Class
- Thursday ā Arms, Calves, and Abdominals
- Friday ā Shoulders and Judo
- Saturday and Sunday ā Rest
āIām a powerlifter; we always use good form. I use no straps, no wraps, no suits, and no belts.ā
Check Out: Mike Oāhearn, Martins Licis, And Oleksii Novikov Meet For Epic Workout Session
Training Principles
OāHearn abides by the following principles in his training regimen ā
1. Go Easy in the Second (and Third) Workouts of the Day
The Power Bodybuilder is not your typical gym bro. He lifts extremely heavy in every workout and has been doing so consistently over the last four decades.
The Titan reserves the second workout of the day for accessory work ā abs, calves, and cardio that require less intensity. The only exception is Mondays, where he dedicates the second session to training his quads.
2. Go Heavy on the Big Three
Mike OāHearn is a fan of the big three ā squats, bench press, and deadlifts, and makes it a point to include them in every leg, chest, and back workout.
OāHearn performs these lifts like a powerlifter. While he performs 8-12 reps on every other exercise, he sticks to doing 2-4 reps on the big three.
Going heavy on the three compound movements is no broscience. A study conducted on 30 physically active males concluded that compound exercises are more efficient for improving muscle strength and maximal oxygen consumption than programs involving isolation lifts. [1]
āI never skip squats. Squatting is like breathing for me.ā
3. Be a Jack of All Trades
Mike OāHearn is not just a bodybuilder. He is a renowned powerlifter, strongman, actor, and martial artist. One of the biggest takeaways from OāHearnās story should be that you shouldnāt stick to just one field.
Practicing different crafts can help improve your adaptability and curiosity. In OāHearnās case, his acting gigs make him focus on his physique aesthetics, powerlifting on his strength, and martial arts on his flexibility.
Next Read: Mike OāHearn Reveals His Secrets To Longevity At 52 Years Old
The Titan Training Plan
Given below is OāHearnās training program ā
Monday
Morning ā Quadriceps
Exercise | Sets | Reps |
---|---|---|
Squat | 5-7 | 2-4 |
Leg Press | 4 | 10-12 |
Hack Squat | 4 | 10-12 |
Leg Extension | 4 | 10-12 |
Afternoon ā Hamstrings
Exercise | Sets | Reps |
---|---|---|
Lying Leg Curl | 4 | 10-12 |
Seated Leg Curl | 4 | 10-12 |
Walking Lunge | 4 | 10-12 |
Night ā Cardio
- Judo Class ā 2 hours
Tuesday
Morning ā Chest
Exercise | Sets | Reps |
---|---|---|
Bench Press | 5-7 | 2-4 |
Incline Barbell Press | 4 | 8 |
Decline Barbell Press | 4 | 8 |
Fly | 4 | 8 |
Afternoon ā Abdominals
- Full Decline Sit-up ā 3 sets of 10 reps
Wednesday
Morning ā Back
Exercise | Sets | Reps |
---|---|---|
Deadlift | 7 | 2 |
Bent-Over Row | 4 | 8 |
Pull-up | 4 | 8 (using added resistance) |
Seated Row | 4 | 8 |
Hyperextension | 4 | 8 |
Shrug | 4 | 8 |
Afternoon ā Calves and Abdominals
Exercise | Sets | Reps |
---|---|---|
Calf Raise | 5 | 20 |
Full Decline Sit-up | 3 | 10 |
Night ā Vale Tudo Class
- Mixed Martial Art Training ā For 2 Hours
Thursday
Morning ā Arms
Exercise | Sets | Reps |
---|---|---|
45-degree Incline Curl | 4 | 10 |
Standing Straight-Bar Curl | 4 | 10 |
Preacher Curl with an EZ-Bar | 4 | 10 |
Close-Grip Bench Press | 4 | 10 |
Push-down | 4 | 10 |
Lying Extension | 4 | 10 |
Afternoon ā Calves and Abdominals
Exercise | Sets | Reps |
---|---|---|
Calf Raise | 5 | 20 |
Full Decline Sit-up | 3 | 10 |
Related: Mike OāHearn Shares Arm Workout, Hits a Close Grip Bench Press of 385lb for Whopping 10 Reps
Friday
Morning ā Shoulders
Exercise | Sets | Reps |
---|---|---|
Dumbbell Clean and Jerk | 4 | 10 |
Behind-the-neck Press | 4 | 8 |
Narrow Grip Upright Row | 4 | 8 |
Front Raise | 4 | 10 |
Rear-delt Lateral Raise | 4 | 10 |
Friday Night
- Judo ā 2 hours
Saturday & Sunday ā Rest
Supplements
As you might have noticed, OāHearn relies heavily on supplements to ensure optimal overall health and body functioning. He has supps with every meal, except one, to meet his daily macro and micronutrient goals.
Here are the supplements the fitness model uses ā
- Whey Protein ā It is a staple in most strength-training regimens. Whey Protein helps in building muscle mass, and strength, and improves fat loss. [2]
- BCAA ā They can boost muscle growth, enhance exercise performance, help with weight loss, and reduce fatigue after exercise. [3]
- Glutamine ā Improves recovery and is an energy source for intestinal and immune cells.
- Fish Oil ā Can improve heart, joint, and overall health.
- Multivitamins ā An incredibly efficient way of meeting your daily micronutrient needs.
- Vitamin C ā Vitamin C is necessary for the growth, development, and repair of all body tissues.
- Vitamin D ā It helps regulate the amount of calcium and phosphate in your body. These nutrients are needed to keep bones, teeth, and muscles healthy.
- Collagen ā A protein responsible for healthy joints and skin elasticity, or stretchiness.
- B-Complex ā Impacts your energy levels, brain function, and cell metabolism.
- Calcium, Magnesium, and Zinc ā Improve bone strength, mood, immunity, blood sugar regulation, and sleep quality.
- 5-HTP ā A form of amino acid that suppresses your hunger, improves sleep, and reduces migraine pains.
All the supplements mentioned above can feel intimidating. You donāt have to take everything OāHearn is taking. Pick 1-3 supps that make the most sense to you and stick to them.
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Wrapping Up
If youāre a strength sports fan who idolizes bodybuilders that can move big weights, Mike OāHearn is your man. His diet and training program will get you in the best shape of your life.
Remember ā Since OāHearnās uses a high-volume, high-intensity training program, it is not best suited for beginners. Spend some time learning lifting basics and perfecting your form before jumping into the Titanās transformation program.
References
- Paoli A, Gentil P, Moro T, Marcolin G, Bianco A. Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Front Physiol. 2017;8:1105. Published 2017 Dec 22. doi:10.3389/fphys.2017.01105
- Krieger JW, Sitren HS, Daniels MJ, Langkamp-Henken B. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression 1. Am J Clin Nutr. 2006 Feb;83(2):260-74. doi: 10.1093/ajcn/83.2.260. PMID: 16469983.
- AbuMohād MF, Matalqah L, Al-Abdulla Z. Effects of Oral Branched-Chain Amino Acids (BCAAs) Intake on Muscular and Central Fatigue During an Incremental Exercise. J Hum Kinet. 2020;72:69-78. Published 2020 Mar 31. doi:10.2478/hukin-2019-0099