Casey Viator Bodybuilder Workout Routine and Diet
Written by James C., M.S.(C), PT
| Published on October 17, 2023
Casey Viator was a professional bodybuilder and bodybuilding legend from Lafayette, Louisiana. He was known for his impressive physique and unique training philosophy, which emphasized high-intensity workouts and a focus on individual muscle groups. Viator’s dedication to his craft and commitment to a strict diet and nutrition plan helped him achieve numerous accomplishments throughout his career.
Viator’s training routine included a variety of key exercises that targeted specific muscle groups, such as squats, deadlifts, and bench presses. He also incorporated isolation exercises, such as bicep curls and tricep extensions, to help build muscle definition. Viator’s approach to training was based on the principle of progressive overload, which involves gradually increasing the weight and intensity of workouts over time.
Despite facing numerous challenges throughout his career, including injuries and setbacks, Viator remained dedicated to his craft and continued to push himself to new heights. His legacy and influence continue to inspire bodybuilders and fitness enthusiasts around the world to this day.
Key Takeaways
- Casey Viator was a professional bodybuilder and bodybuilding legend known for his impressive physique and unique training philosophy.
- Viator’s training routine included a variety of key exercises that targeted specific muscle groups and was based on the principle of progressive overload.
- Despite facing numerous challenges throughout his career, Viator remained dedicated to his craft and continues to inspire bodybuilders and fitness enthusiasts around the world today.
Early Life and Career
Casey Viator was born on September 4, 1951, in Louisiana, USA. He grew up in a family of bodybuilders, as his father was a weightlifter and his mother was a gymnast. Viator started lifting weights at a young age and quickly developed a passion for bodybuilding.
In 1970, Viator won the Junior Mr. America competition, which launched his career in bodybuilding. He went on to win several other competitions, including the AAU Mr. America and NABBA Mr. Universe titles. Viator was known for his impressive physique, which included massive arms, broad shoulders, and a narrow waist.
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Viator’s most significant achievement came in 1982 when he won the Mr. Olympia competition. He beat out other notable bodybuilders such as Boyer Coe, Arnold Schwarzenegger, Sergio Oliva, Tom Platz, and Franco Columbu. Viator’s victory was a testament to his hard work and dedication to the sport.
Throughout his career, Viator was known for his unique training methods and diet. He was a proponent of high-intensity training, which involved short, intense workouts with heavy weights. Viator also followed a strict diet that consisted of lean protein, complex carbohydrates, and healthy fats.
Overall, Viator’s early life and career were marked by his passion for bodybuilding and his dedication to achieving his goals. He was a trailblazer in the sport and left a lasting legacy that continues to inspire bodybuilders today.
Training Philosophy
Casey Viator’s training philosophy was centered around high-intensity workouts that focused on training the muscle to failure. He believed that a muscle should be trained until it cannot complete another repetition, which he referred to as “hitting the wall.” Viator believed that this type of intense workout was necessary for muscle growth and development.
Viator’s workout routine consisted of training each muscle group once a week with a variety of exercises. He would typically perform 3-4 sets of each exercise, with 6-12 repetitions per set. Viator would increase the weight for each set, aiming to lift as heavy as possible while still maintaining proper form.
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One of Viator’s favorite training techniques was the “rest-pause” method. This involves performing a set of repetitions until failure, taking a short rest, and then continuing with more repetitions until failure again. This technique allowed Viator to push his muscles to their limits and achieve maximum growth.
In addition to his intense workouts, Viator placed a strong emphasis on nutrition. He believed that diet was just as important as training when it came to building muscle. Viator’s diet consisted of high-quality protein sources, complex carbohydrates, and healthy fats.
Overall, Casey Viator’s training philosophy was centered around high-intensity, intense workouts that focused on training the muscle to failure. He believed that this type of training was necessary for muscle growth and development, and he combined it with a balanced and nutritious diet to achieve the best results.
Key Exercises in Casey Viator’s Routine
Chest and Arms
Casey Viator’s chest and arms workout routine included exercises such as bench press, incline barbell press, cable crossover, dips, and barbell curl. These exercises were performed with heavy weights and low reps to promote muscle growth and strength. Viator also incorporated supersets and drop sets to increase intensity and stimulate muscle growth.
Legs and Back
Viator’s leg and back workout routine included exercises such as squat, leg press, leg curl, leg extension, deadlift, and full squats. These exercises were performed with heavy weights and low reps to promote muscle growth and strength. Viator also incorporated supersets and drop sets to increase intensity and stimulate muscle growth.
Shoulders and Forearms
Viator’s shoulder and forearm workout routine included exercises such as lateral raise, press behind neck, wrist curl, and circular pulldown. These exercises were performed with heavy weights and low reps to promote muscle growth and strength. Viator also incorporated supersets and drop sets to increase intensity and stimulate muscle growth.
Additional Exercises
In addition to the primary exercises listed above, Viator also incorporated other exercises into his workout routine to target specific muscle groups. These exercises included triceps extension, pullover, and deadlifts.
Nautilus Equipment
Viator was a strong advocate of using Nautilus equipment in his workout routine. He believed that Nautilus machines provided a more natural range of motion compared to traditional weightlifting equipment. Viator used Nautilus machines to target specific muscle groups and increase intensity in his workouts.
The Colorado Experiment
In 1973, the famous bodybuilder Casey Viator participated in a unique experiment known as the Colorado Experiment. The experiment was conducted by Arthur Jones, the founder of Nautilus, and was carried out at Colorado State University under the supervision of Doctor Elliot Plese.
During the experiment, Viator followed a strict workout routine and diet plan designed by Jones. The workout routine consisted of only four exercises, and Viator was instructed to perform only one set of each exercise to failure. The exercises included leg press, bench press, pulldown, and biceps curl.
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Viator’s diet during the experiment was also closely monitored. He consumed a high-protein, high-fat, and low-carbohydrate diet, which was designed to maintain his muscle mass while reducing his body fat.
The results of the Colorado Experiment were astonishing. Viator gained an incredible 63 pounds of muscle in just 28 days, while also losing 18 pounds of body fat. This remarkable transformation demonstrated the effectiveness of Jones’s workout routine and diet plan.
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However, it is important to note that the Colorado Experiment has been criticized for its small sample size and lack of scientific rigor. Despite these criticisms, the experiment remains a fascinating case study in the world of bodybuilding and fitness.
Diet and Nutrition
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Casey Viator’s Diet Plan
Casey Viator’s diet plan was a key component of his bodybuilding success. He followed a high-protein, moderate-carbohydrate, and low-fat diet to fuel his intense workouts and build muscle mass. Viator consumed around 4,000 to 5,000 calories per day, which included six to seven meals spread throughout the day.
Viator’s diet plan consisted of lean proteins such as chicken, fish, and egg whites, complex carbohydrates like brown rice and sweet potatoes, and healthy fats from sources like avocado and nuts. He also included plenty of fresh vegetables and fruits in his diet to provide essential vitamins and minerals.
Macronutrients and Supplements
Viator’s macronutrient breakdown was roughly 40% protein, 40% carbohydrates, and 20% fat. He also supplemented his diet with protein powders, amino acids, and other supplements to support muscle growth and recovery.
Viator’s pre-workout supplement stack included caffeine, creatine, and beta-alanine, while his post-workout shake included whey protein and amino acids. He also took multivitamins and fish oil supplements to support overall health and wellness.
In conclusion, Casey Viator’s diet and nutrition played a crucial role in his bodybuilding success. By following a balanced diet plan and supplementing strategically, he was able to fuel his body for intense workouts and build impressive muscle mass.
Challenges and Accomplishments
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Casey Viator faced several challenges throughout his bodybuilding career. In 1973, he was involved in a serious car accident that left him with a broken back and neck. Despite this setback, Viator was determined to continue bodybuilding and pushed himself to recover and regain his strength.
Viator’s dedication and hard work paid off, and he went on to achieve many accomplishments in the sport of bodybuilding. In 1971, he won the Mr. America title at the age of 19, becoming the youngest person ever to win the title. He also won the Mr. Universe title in 1976, and placed second in the Mr. Olympia competition in 1982.
Viator’s success was due in part to his strict workout routine and diet. He trained with heavy weights and focused on building muscle mass. He also followed a high-protein, low-carbohydrate diet to help fuel his workouts and support muscle growth.
Despite his impressive accomplishments, Viator faced stiff competition in the world of bodybuilding. He often competed against other top bodybuilders like Arnold Schwarzenegger and Frank Zane, and had to constantly work to improve his physique and stay at the top of his game.
Overall, Casey Viator’s dedication, hard work, and perseverance helped him overcome challenges and achieve great success in the sport of bodybuilding.
Legacy and Influence
Casey Viator’s legacy in the bodybuilding world is undeniable. His impressive physique and dedication to the sport have inspired countless athletes and fitness enthusiasts. Viator’s influence can be seen in the popularity of high-intensity training and his unique approach to nutrition.
Viator’s personal training philosophy focused on pushing the body to its limits through high-intensity workouts. He believed that by training with maximum effort and intensity, athletes could achieve incredible results in a short amount of time. This approach to training has become popular in the fitness industry and is often referred to as HIT (High-Intensity Training).
Viator’s chest and deltoid workouts were particularly noteworthy. He was known for his impressive chest development, which he achieved through a combination of heavy bench presses and flyes. Viator also had incredibly defined deltoids, which he developed through a variety of isolation exercises.
In addition to his workout routine, Viator was also known for his ripped body. He achieved his lean physique through a strict diet that was high in protein and low in carbohydrates. Viator’s diet consisted of lean meats, vegetables, and healthy fats.
Overall, Casey Viator’s legacy in the bodybuilding world is one of dedication, hard work, and innovation. His approach to training and nutrition has inspired countless athletes and continues to influence the fitness industry today.
Frequently Asked Questions
What was casey viator’s workout routine.
Casey Viator’s workout routine was intense and focused on high volume training. He trained each muscle group twice a week, performing multiple sets of each exercise. He also used a variety of training techniques, including supersets, drop sets, and forced reps, to push his muscles to the limit.
What did Casey Viator eat?
Casey Viator followed a high-protein, low-carbohydrate diet to maintain his muscular physique. He ate a lot of lean meats, such as chicken and fish, and also consumed protein supplements to ensure he was getting enough protein to support muscle growth.
How did Casey Viator train his forearms?
Casey Viator trained his forearms using a variety of exercises, including wrist curls, reverse wrist curls, and grip training. He also used heavy weights and high volume to challenge his forearms and promote muscle growth.
What were Casey Viator’s genetics like?
Casey Viator was blessed with excellent genetics for bodybuilding. He had a naturally muscular build and was able to build muscle quickly and easily. He also had a low body fat percentage, which helped to highlight his muscle definition.
What was the Colorado Experiment?
The Colorado Experiment was a controversial bodybuilding experiment conducted in the late 1970s. It involved Casey Viator and Arthur Jones, the inventor of the Nautilus exercise machines. The experiment aimed to prove that high-intensity training could produce significant muscle gains in a short period of time.
Is the Colorado Experiment real?
The Colorado Experiment is a real event that took place in the late 1970s. However, there is some controversy surrounding the validity of the results, with some experts questioning the accuracy of the measurements and the methods used in the experiment.
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4 thoughts on “Casey Viator Bodybuilder Workout Routine and Diet”
“The results of the Colorado Experiment were astonishing. Viator gained an incredible 63 pounds of muscle in just 28 days, while also losing 18 pounds of body fat”
This is incorrect. The alleged gains were around 45 lbs of muscle. The remaining 18 lbs were conjuncture on Jones’ part of how much fat Casey had lost.
“Viator’s most significant achievement came in 1982 when he won the Mr. Olympia competition. He beat out other notable bodybuilders such as Boyer Coe, Arnold Schwarzenegger, Sergio Oliva, Tom Platz, and Franco Columbu. Viator’s victory was a testament to his hard work and dedication to the sport.”
Chris Dickerson won the 1982 Mr. Olympia. And Viator never beat Sergio, Franco or Arnold. They had all retired by them (although Sergio came back sometime later.
Honestly you people don’t have clue about the history of bodybuilding do you? Do you just make up stuff and hope people don’t call you on it?
“Viator’s success was due in part to his strict workout routine and diet. He trained with heavy weights and focused on building muscle mass. He also followed a high-protein, low-carbohydrate diet to help fuel his workouts and support muscle growth”
But just above you wrote “Viator’s macronutrient breakdown was roughly 40% protein, 40% carbohydrates, and 20% fat”
If his carb intake was roughly the same as his protein intake how can one be high and the other low?
Nor are these the only mistakes. The article is riddled with factual inaccuracies. Probably wins the booby prize for worst written article on the Internet.
You state “Viator’s macronutrient breakdown was roughly 40% protein, 40% carbohydrates, and 20% fat”
But then later you said “Casey Viator followed a high-protein, low-carbohydrate diet to maintain his muscular physique”
Question. If his carb intake was the same as his protein intake how is one “high” while the other is “low”?
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Casey Viator’s Workout Routine -Chris Lund (1981)
During the very early part of 1970, a muscle-building time bomb exploded in the form of “Nautilus” and its inventor, Arthur Jones.
The writings and advertisements for Jones and his mysterious machines emerged via the pages of top bodybuilding magazine “Iron Man.”
The articles, and even the ads, became so popular that countless readers wrote to Editor Peary Rader, claiming that they much preferred to digest the “Nautilus Ads”, before they read anything else!
This fact was even more strengthened when the June / July 1973 issue of “Iron Man consisted of an amazingly thick 112 pages, and had Nautilus ads featured from page 41 to 72! Yes, 32 pages of continuous, nonstop ads for those famous exercise machines, which surely must be some kind of record in this unique muscle business.
Many kinds of people were seen endorsing the equipment from doctors, football players, and coaches to universalities, schools, hospitals, and of course, top bodybuilders.
Famous stars such as the great Arnold, Sergio Oliva, Boyer Coe, Franco Columbu, and many others were all invited by Jones to visit the Nautilus plant situated in Deland, Florida.
Many endorsements were published as a result of these and other visits, but the biggest endorsement was yet to come.
The endorsement came in the form of some amazing photos of a very young bodybuilder who had just won the 1970 AAU Junior Mr. America at the incredible age of only 18 years old!
The pictures were of a virtually unknown boy hailing from the Boyer Coe territory known as Lafayette, Louisiana, and the boy’s name was Casey Viator!
The first tempting article and photos on Casey appeared in the September 1970 issue of “Iron Man” just after his Junior Mr. America win and clean sweep of every single bodypart with the exception of abdominals!
The article mentioned that Casey had been training seven days a week, doing thirty sets per bodypart! But it also stated the following, “At the preset time he is back on an every other day workout schedule with a special program and greatly reduced working time, and results are coming amazingly fast, however, at present we are not permitted to tell you how he is working!”
At this time no one really knew why there was so much secrecy attached to his workout routine. It was only as the months went by that the name of Arthur Jones, Nautilus, and Casey Viator became synonymous! All kinds of claims and rumors circulated the worldwide bodybuilding grapevine.
Rumors of superhuman bodily feats such as full squats with 505 pounds for 14 reps, and other amazing accomplishments. Jones himself even wrote that the great Sergio Oliva, on of the greatest physique stars of all time, could not keep up with Casey during one of these secret workouts.
So just how was the training then? How did he build those amazing arms that looked as though they were bigger than his head? The best training article that appeared on Casey during that period was published in the Oct. 1971 edition of “Iron Man” and was written by Achilles Kallos.
The article listed Casey’s measurements as Height 5’8″, Weight 217 pounds, Arms 19 3/8″ (cold) Chest 50″, Waist 31 1/2″, Thighs 28″, and Calf 18″!
The article also mentioned the fact that Casey trained the whole body in one workout, three times per week, and that each workout lasted between two and two-and-a- half hours.
The writer then listed the amazing workout as followed by Casey during that period.
The most amazing thing about his leg routine was the fact that Casey did each exercise nonstop, going from one exercise to another without rest.
Even now, almost nine years (now 34 years) after it was written, this workout is simply nothing short of incredible when you realize the weights that Casey was handling and for 20 reps , too!
Having already won the 1971 AAU Senior Mr. America shortly before that article went to print, Casey’s appearance at the NABBA Mr. Universe in London was eagerly anticipated, but unfortunately it never materialized. And for some unknown reason, Casey Viator did a disappearing act from the face of the bodybuilding world and its publications! It was even written that Arthur Jones had advised Casey to “get out of bodybuilding.”
Casey’s departure was not for long however, and his name was to be inserted into the record books. This is how it happened. During the month of May 1973, Casey Viator made the history books by making the largest muscular gains in bodyweight recorded on a human being.
Casey, under the guidance of Arthur Jones, undertook a scientific exercise experiment at the Colorado State University. The experiment was conducted under the supervision of Doctor Elliot Plese, director of exercise at the Physiology Lab of the university.
The experiment lasted form May 1st to May 29th. Casey trained only three days per week, and each workout lasted only 30 minutes. Only Nautilus Machines were used, and after only 28 days or 12 workouts Casey recorded the following unbelievable results!
Increase in Bodyweight 45.28 lbs. Loss of Body Fat 17.93 lbs. Muscular Gain 63.21 lbs.
The before and after photos used to add further proof to the experiment were even more amazing . But once again Casey disappeared, not to return for another 5 years. During the early half of 1978, Oscar Heidenstam, president of NABBA in London, England, received a very surprising but welcome entry form from Casey, stating his intentions to enter that year’s Amateur Mr. Universe contest.
Along with the entry form, Casey sent some amazing outdoor black-and-white photos showing himself in terrific muscular condition. He was as big as ever — but literally cut to ribbons, and he was coming to win!
It was with great excitement that this writer made the trip to England to see for himself how the great Casey would match up to NABBA’s previous winners, namely Messrs, Park, Pearl, Zane, Coe, Dickerson, Nubret, and of course Arnold!
I first cast eyes on Casey backstage as he was pumping up prior to the judging. To say I was impressed would be a gross understatement. He was wearing a knee-length steel-gray dressing gown, but how I remembered that I’ll never know. Walter O’Malley, the top British physique star, was standing next to me, and he just couldn’t keep his thoughts to himself, “Look at those bloody calves, will you? I’ve never seen anything like that in all my years in the game,” exclaimed Walter in this thick but friendly Irish accent. “Never mind the calves, look at those forearms!” I answered.
I’ve seen Sergio Oliva pump-up nonstop for what seemed like a whole hour. I’ve witnessed Don Ross pump himself blue in the face from his isokinetic contraction exercises, and I’ve watched Roy Duval pump his pecs till they almost burst. But I’ve never ever seen anyone pump up like Casey Viator!
It’s not just because he works so hard at it. It’s because he does not feel any pain! I watched him perform dips, towel curls, towel triceps extensions, Power Crusher squeezes, plus other standard pre-contest pump-up moves. All the time, he was chewing gum and he had a strange expression on his face, as though he was willing his body to withstand as much pain as possible. In fact, he loved every minute of it. In between exercises, he would strut around the dressing room like a human powerhouse, and I thought to myself, “He’ll blow them all to bits.”
When Casey’s name was called out at the judging, he immediately bounced onto the rostrum and blasted the audience with only a very few of his most famous poses. The double biceps to the front, side chest, one-arm bicep, calf and thigh shot, etc. No sooner had he appeared, then he disappeared!
As so often happens at the St. Pancras Assembly rooms, the walls and roof almost fell in as the audience went wild with pleasure. I myself just couldn’t believe my own eyes at the sight of the front double biceps pose — and then disaster! During comparison pose downs with Dave Johns, Casey’s presentation and nervous manner on stage stood out like a sore thumb. Johns, who, by the way, was in the finest condition of his life, gave a fabulous cool, calm, and super professional display that day. Further trouble was ahead for Casey as he was forced to stand next to Dave in the relaxed but semi-tensed position as the judges tallied up their scores. Being so out of practice from his lack of contest participation during the previous five years, Casey made the fatal mistake of relaxing his abdominals as he stood there in front of the judges. As a result, he looked smooth next to Johns who never once faltered form the full abdominals tensed position, and Casey lost the NABBA Mr. Universe!
There was an awful lot of bad feeling between Casey and the NABBA afterwards, and both he and Oscar Heidenstam made their views felt on the independent pages of “Muscle Digest”.
Casey was then faced with the dilemma of worrying where to turn to next. After making some fabulous gains during his comeback, he didn’t want to go back into liquidation. “He wanted to prove that he was the greatest physique in the world.”
After the falling out with NABBA, he was faced with only two alternative bodybuilding organizations, namely WABBA and of course the IFBB.
Casey chose the IFBB and made his debut at the November 1979 Canada Cup, placing only fifth behind all the IFBB Professionals. As a result of his participation at this contest, it is rumored that he was immediately sacked form his Nautilus position.
Casey, more determined than ever, put all his eggs into one basket and moved lock, stock, and barrel to sunny California, land of the champions.
After some very, very tight seconds behind Chris Dickerson, Casey finally turned the tables and beat everyone at the Louisiana grand Prix and the Pittsburgh Grand Prix!
The pictures of him were now simply quite amazing, his muscularity was unbelievable, his vascularity was unbelievable, his cuts were unbelievable, and even his abdominals were unbelievable. In fact, all of him was unbelievable!
I asked Mentzer how Casey had totally transformed his appearance and he simply replied, “He’s lost twenty pounds in bodyweight, that’s why.”
With the renowned Joe Weider’s famous guidance and wisdom behind him, plus exposure via the bodybuilding magazine, “Muscle and Fitness”, Casey seemed ready for the kill.
Going in a hot favorite to the New York Grand Prix Final, Casey dropped down to a shattering fifth position. It would appear that he had probably burned himself out from all the various Grand Prix events that he submitted himself to.
But where does he go from here? Under IFBB rules he doesn’t even qualify for entry into this year’s Mr. Olympia contest.
Remember, he hasn’t won an IFBB Championship or Mr. Universe, and he hasn’t won a IFBB Grand Prix Final, and finally, he hasn’t taken part in a previous Mr. Olympia contest. Only time will tell.
EricsGym.com
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Hello. I am 52 yaer old bodybuilder. and a Casey V. fan. I would have loved to have had the chance to workout with Casey.We are the same as far as body styles .and strength .I will always keep Casey a part of my Training. god bless
Same as my good self Brian. Huge Casey fan!
Hey Guys I trained with Casey right before the Mr Universe and just so you know The Colorado was a standing joke with us . IT was and still is a gimmick that sold Nautilus machines IF It were true there would only be Nautilus training facilities and there are none left .When I wanted to mess with Casey I told him there is a guy following him to make sure he doesn’t take steroids or if he wanted a body part to be bigger we could do an extra set on the Nautilus machine.Jones was buying all of Casey’s drugs and when Jones Nautilus sales started to take off He didn’t need Casey anymore he refused to give Casey the raise he wanted after making this old fukster millions of dollars in sales of equipment .That’s how Casey ended up in California training with the Mentzers. One more thing when anyone asked Casey how to gain muscle HE damn sure didn’t tell them to train on Nautilus with high intensity He told them flat out 20 sets of 4 reps in strict form with as much weight as possible per body part.Tiger
That is awesdome thank you for reaching out. Would love to chat to you about your training experiences if you were interested? Shoot me an email at [email protected] if so. Obviously no pressure.
I love getting these sorts of stories!
There is an error in the workout above. For the bodypart “calfs” it has “seated barbell wrist curls. Either the bodypart should be forearms or the exercise should be seated/standing calf raises.
Hey Reilly, nicely spotted and thank you – changed now
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