Rubiel Mosquera: The Man with the Biggest Neck in Bodybuilding History

 


Rubiel Mosquera is a Colombian IFBB pro bodybuilder who is known as Neckzilla for his incredibly thick neck. He started bodybuilding in 2018 and won his first competition in 2019. He qualified for the IFBB Pro League in 2023 and finished third in his debut at the Chicago Pro.

Rubiel Mosquera follows a high-protein, low-carb diet to maintain his massive physique. He consumes around 5000 calories per day, with 60% coming from protein, 30% from fat, and 10% from carbs. He also supplements with whey isolate, mass gainer, and creatine.

Rubiel Mosquera trains six days a week, focusing on one or two muscle groups per session. He performs heavy compound exercises such as squats, deadlifts, bench presses, and shoulder presses, as well as isolation movements such as leg extensions, leg curls, lateral raises, and bicep curls. He does 4 to 5 sets of 8 to 12 reps for each exercise, with a rest time of 90 seconds between sets. He also does cardio twice weekly for 30 minutes to improve his endurance and conditioning.

Rubiel Mosquera is one of the most impressive and aggressive bodybuilders in the world today. His physique and monstrous physique that him apart from his competitors. He is determined to achieve his goals and make his mark in the sport of bodybuilding.



Rubiel Mosquera’s workout plan.  he trains six days a week, focusing on one or two muscle groups per session. He performs heavy compound exercises such as squats, deadlifts, bench presses, and shoulder presses, as well as isolation movements such as leg extensions, leg curls, lateral raises, and bicep curls. He does 4 to 5 sets of 8 to 12 reps for each exercise, with a rest time of 90 seconds between sets. He also does cardio twice weekly for 30 minutes to improve his endurance and conditioning.

Here is an example of his weekly Rubiel Mosquera workout routine:

  • Monday: Chest and Triceps
  • Tuesday: Back and Biceps
  • Wednesday: Legs
  • Thursday: Shoulders and Traps
  • Friday: Arms
  • Saturday: Rest
  • Sunday: Rest


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