Rubiel Mosquera “Neckzilla” – Complete Profile: Height, Weight, Biography

Few physiques in modern bodybuilding announce themselves the way Rubiel Mosquera does. He surged from viral curiosity because of his mind-boggling neck size, earning him the moniker “Neckzilla.”

Since then, the Colombian bodybuilder has come a long way and has turned into a legitimate Men’s Open division competitor. He is seen as a serious threat in every competition he steps into, thanks to his thick, round muscles and a silhouette that hardly seems real.

Starting as a regular gym bro, his story has a clear turning point. Mosquera’s journey to the upper echelons of the IFBB Pro League isn’t without its fair share of challenges.

This is Rubiel Mosquera’s life story, diet, training regimen, and more.

Athlete Stats

Here is an overview of the elite athlete’s stats:

Full Name: Rubiel Mosquera “Neckzilla”
Weight	Height	Age	Date of Birth
280-300 lbs (127–136 kg)	5’11’ (180 cm)	30 years	1995
Nationality		Era
Colombian		2010s

Early Life

Mosquera’s emergence cannot be separated from the culture that shaped him. Colombia’s strength sports scene has been quietly fertile, producing dense athletes with a blend of strength and show-day presence required to leave a mark in any competition.

Mosquera’s unusually thick neck gives every front pose an armoured look, and puts him in the rarefied territory associated with powered athletes and heavyweight fighters.

Born in 1995, a young Mosquera developed the gym bug quite early. The Colombian bodybuilder started competing in shows by the late 2010s, quickly moving into the super heavyweight echelon, where mass and structure win most battles.

Mosquera’s genetics, diet, and training helped him accumulate size rapidly, with the biggest gains coming in the leg and neck departments.

The quick virality he gained after starting to post his physique online promised much bigger things once he found the right stage and support system. Unlike some other New Age athletes, Mosquera did not waste any time deciding between different divisions; he was clear on his intent to compete in the Open division from the get-go.

Amateur to Pro Journey

Mosquera started competing in 2018 and gained considerable experience in a very short period, which helped him upgrade his physique.

He came back bigger and stronger the next season and claimed the super heavyweight class at the IFBB South American Championships. This win brought him a ton of international exposure and hinted at a ceiling well beyond regional shows.

According to Mosquera, this victory proved two things. First, his size could be shaped into stage polish. Second, judges responded positively to the way he presented his physique. It was size with intent.

There was no stopping Mosquera from this point, and he eyed European shows to establish his dominance in the pro circuit.

Mosquera’s sheer width through the delts and lats took over every lineup he entered. His legs dwarfed his competition, and his nickname dealt psychological damage to his competition. It wasn’t too late before bodybuilding pundits started comparing him to mass monsters like Dorian Yates and Ronnie Coleman.

I don’t blame them. The Men’s Open division is all about size, and Mosquera brings something the division always rewards – a physique that reads from the back row.

Career Hurdles

After a lukewarm performance in 2024 (fourth at the Dubai Pro), Mosquera took the year off and returned to the stage in 2025. However, things did not go his way as he finished sixth at his first show of the year in Dubai.

He returned to the drawing board and made some critical adjustments before stepping on stage in Italy at the Flex Weekend Pro, ultimately winning the gold medal and punching his ticket to the Mr. Olympia.

Riding the momentum, he then competed at the Mr. Big Evolution Portugal Pro, claiming his second back-to-back win.

Mosquera finished 15th at the 2025 Mr. Olympia in his rookie year amongst a star-studded line-up. 

How His Physique Stacks Up: Strengths, Weaknesses, Matchups

Mosquera’s physique draws attention as soon as he steps on stage. This is mainly because of his front-half dominance.

The front lat spread in the front double bicep pose pops because his shoulder girdle is so wide that it gives an illusion of a tiny waist. Plus, his quads are thick and wide and have a deep teardrop, while his hamstrings hang with thickness that makes him stand out in the side shots.

The back double biceps pose benefits from trap and mid-back layers that make him look three-dimensional under hard lights.

His nickname definitely helps, but it is the way that he stands that sells it the best. He looks heavy without looking slow – the perfect combination.

Weaknesses

The Colombian bodybuilder has his fair share of shortcomings. Experts believe that his lack of experience in top-level shows can cause him to miss his peak under pressure.

Plus, he needs to move deliberately, considering his size. Faster transitions can break poses and make him look less composed. He’ll also need to keep his midsection tight to avoid giving the judges any reason to dock his points.

Rubiel Mosquera – Championships and Accomplishments

2025

• Mr. Olympia – 15th Place
• IFBB Mr. Big Evolution Portugal Pro – 1st Place
• IFBB Flex Weekend Italy Pro – 1st Place
• IFBB Dubai Pro – 6th Place

2024

• IFBB Dubai Pro – 4th Place

*Source: NPC News Online

Rubiel Mosquera Workout Program

I spent over seven hours researching Neckzilla’s training routine, which includes watching YouTube videos and reading numerous articles. After compiling all this information, I have put together this weekly training split, designed to maximize hypertrophy.

Mosquera’s training routine changes depending on his immediate goal and the season. The program below is the one he uses during the bulking phase.

Day 1: Chest + Triceps

The Neckzilla trains his chest and triceps on a single day, as the tris are also a secondary working muscle group during chest movements. He also trains his triceps again on a dedicated arm day, which tells us that it is a focus muscle group for him.

Exercise	Sets	Reps	Rest
Incline dumbbell or Smith press	4	6–10	2–3 min
Machine chest press	3	8–12	2 min
High-to-low cable fly	3	10–15	90 sec
Cable triceps pushdown	3	10–15	60–90 sec
Overhead rope triceps extension	3	10–12	60–90 sec
Reverse-grip cable triceps extension	2	12–15	60–90 sec

Day 2: Back

The back is a focus area for Mosquera as he tries to achieve the coveted X-Frame aesthetic, which involves broad shoulders and lats, a tiny waist, and sprawling quads.

Exercise	Sets	Reps	Rest
Wide-grip lat pulldown	4	8–12	2 min
Chest-supported row (machine)	4	8–12	2 min
Seated cable row (neutral)	3	10–12	90 sec
Straight-arm pulldown	3	12–15	60–90 sec
One-arm machine row	2–3	10–12/side	90 sec

Day 3: Shoulders

Mosquera can only rock his thick neck with grace because of his proportional upper body, which starts with broad, boulder shoulders. His shoulder routine is a healthy mix of pressing, pulling, and flye motions, ensuring overall development.

Exercise	Sets	Reps	Rest
Dumbbell shoulder press	3	8–12	2 min
Dumbbell lateral raise	3	10–12	60–90 sec
Machine shoulder press	3	10–12	2 min
Rear-delt machine fly	3	12–15	60–90 sec
Dumbbell shrug (trap focus)	3	10–12	90 sec

Day 4: Legs A (Quad-biased)

Mosquera is a mass monster through and through, quads that instantly bring Big Ramy to mind. He is a fan of going hard and heavy in his lower body sessions without compromising form. Besides throwing around some heavy iron, the Neckzilla prioritizes a full range of motion to maximize target muscle stimulation.

Exercise	Sets	Reps	Rest
Leg extension (slow eccentrics)	3	10–12	90 sec
Hack squat or pendulum squat	4	6–10	2–3 min
45° leg press	3	10–15	2 min
Walking lunges	2	20 steps	90 sec
Standing calf raise	4	8–12	60–90 sec

Day 5: Arms

Since the Neckzilla already has great biceps, he starts the workout with his tris as they are the lagging muscle group. He stays in the 10 to 15 rep range to maximize muscle pumps and hypertrophy. (1)

Exercise	Sets	Reps	Rest
Cable triceps pushdown	3	10–12	60–90 sec
Overhead rope triceps extension	3	10–12	60–90 sec
Reverse-grip cable triceps extension	2	12–15	60–90 sec
Machine preacher curl	3	8–12	60–90 sec
Cable hammer curl	3	10–12	60–90 sec

Day 6: Legs B (Hamstrings/Glutes)

You’d be so mistaken if you thought Mosquera built his monstrous legs by training them just once a week. The hamstring and glute-focused workout complements his quad-dominant day and matches the lower-body emphasis that made his legs his calling card.

Exercise	Sets	Reps	Rest
Seated leg curl	4	10–12	90 sec
Romanian deadlift	4	6–10	2–3 min
Lying leg curl	3	10–12	90 sec
Hip thrust (machine or barbell)	3	8–12	2 min
Seated calf raise	4	10–15	60–90 sec

When you are training like Mosquera does, you can’t just take a day off from training and expect your muscles to recover optimally. He uses active recovery techniques like light cardio, posing, and mobility work to flush the metabolites out of his muscle tissues, enhance, and promote recovery.

Rubiel Mosquera Diet Plan

You can’t leave things to chance when you’re trying to stay in the 280 to 300 pound range.

Mosquera prioritizes protein, minimizes refined carbs and sweets during the prep season, and uses whole grains strategically to fill out his massive frame.

Just like his training routine, his diet changes depending on the time of the season.

Off-season mass plan 

Hold tight for what you’re about to read next.

Mosquera eats a massive 6,500-8,500 calories daily, which includes 300 g of protein, 1,000 g of carbs, and 160 g of fats.

It doesn’t end here. His high-calorie days can trend even higher when legs or back are trained, consistent with his bulk days. He typically increases his carbs on leg days by 15-20% to ensure he has ample glycogen reserves to power his workouts.

Below is his sample off-season daily meal plan:

Meal	Foods
1	Cream of rice 200 g dry, whey isolate 2 scoops, banana 1–2, almond butter 30 g
2	Chicken breast 300 g, white rice 300 g cooked, extra-virgin olive oil 10 g, pineapple 150 g
3	5 whole eggs, 200 g filet steak, sourdough or whole-grain bread 2 slices, avocado 50 g
Pre-workout	Cream of rice 120 g dry, whey isolate 1–2 scoops
Intra	Highly branched cyclic dextrin 40–60 g, EAAs 10 g, creatine 5 g
Post	Whey isolate 2 scoops, Rice Krispies or rice cakes 80–100 g carbs
4	Salmon 250 g, jasmine rice 350 g cooked, mixed veg
5	Turkey 300 g, pasta 120 g dry, olive oil 10 g, tomato sauce
6	Casein 2 scoops blended with low-fat yogurt 300 g and honey 15–20 g

Contest-prep plan

A professional bodybuilder’s diet during the off-season and the prep season is completely different. Mosquera opts for a high-protein, controlled-carbs, whole-grain, or starchy carbs-heavy diet during this period.

Here is the seven-meal plan Mosquera follows during a contest prep. On top of this, he eats a pre- and post-workout meal and has an intra-workout supplement to fuel his gains.

His contest prep meal starts 8-12 weeks out of the routine and involves eating around 4,200 to 4,800 calories per day. He tapers it to 3,500 to 4,200 calories as he gets closer to the show.

Meal	Foods	Protein	Carbs	Fats
1	Cream of rice 120 g dry, whey isolate 2 scoops, banana	~60 g	~110 g	~3 g
2	Chicken 280 g, white rice 300 g cooked, pineapple 150 g	~65 g	~90 g	~3 g
Pre-workout	Cream of rice 80 g dry, whey isolate 1 scoop	~30 g	~60 g	~1 g
Intra	HBCD 40–60 g, EAAs 10 g	—	40–60 g	—
Post	Whey isolate 2 scoops, Rice Krispies 80–100 g carbs	~50 g	~80–100 g	0 g
3	Turkey 250 g, potatoes 350 g, veg	~55 g	~70 g	~3 g
4	Salmon 220 g, white rice 200 g cooked	~45 g	~55 g	~15 g
5	Casein 1.5 scoops	~35 g	0 g	0 g

Now that you know all about the calories, it’s time to dig deep into the macronutrient content of these meals.

Frequently Asked Questions (FAQs)

How tall is Rubiel Mosquera, and what does he weigh?

He is listed at around 5 feet 11 inches with competition weights in the 270 to 285-pound range and off-season reports near or above 300 pounds.

Why is he called “Neckzilla”?

He earned this nickname for his unusually thick and powerful neck, which makes him look like a professional boxer, but way more jacked.

Check out other athlete profiles:

• Behrooz Tabani
• Hadi Choopan
• Nick Walker
• Derek Lunsford
• Samson Dauda
• Andrew Jacked

References:

1. Hirono T, Ikezoe T, Taniguchi M, Tanaka H, Saeki J, Yagi M, Umehara J, Ichihashi N. Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. J Strength Cond Res. 2022 Feb 1;36(2):359-364. doi: 10.1519/JSC.0000000000003478. PMID: 31904714.

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