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The training of Robert Burneika, or Hardcore Coke, is based on heavy weights, the "pumping" of which stimulates the muscles to work to the maximum. In addition, a very important element of his daily routine is a diet rich in meat and various supplementation. Learn the principles of training and diet by Robert Burneiki.

Robert Burneika appeared in the media thanks to his huge muscles and effective patents for building muscle mass. Hardcore Koksu attaches particular importance to its diet - it is supposed to be rich in protein, the best source of which are American beef tenderloin steaks. In addition to the diet, exercise is important, but only in the gym and necessarily with heavy weights. Workouts at home using dumbbells are a good start, but to get closer to the dimensions of the Burneiki, you need to intensively "pump" using professional equipment.

Learn how to train and what to eat to build muscle like Hardcore Coke.

1. Purchase a gym pass

The place where Hardcore Koksu happens every day is the gym. Exercising on professional machines is the basis of his daily training routine. They cannot be replaced by training at home, so buying a gym membership is the first step to building a powerful musculature.

It is worth looking for a gym where large weights are available. The hardcore Koksu exercises with dumbbells weighing several dozen kilograms, which are perfect for building biceps. Of course, the weight of the weights must be adjusted to your own abilities, but do not forget that as you progress, they must become heavier.

2. Pump!

Robert Burneika uses split training, which means that he strengthens each muscle group separately. Such a training regimen allows for more intense stimulation of individual muscle groups, and thus - obtaining a better body shape. However, this is a type of training intended only for people who already have experience in strength training (beginners should start with Full Body Workout).

The exercises used by Hardcore Coke are not only aimed at building strength and mass - their side effect is to be the so-called muscle pump. It occurs when more oxygen and nutrient-rich blood reaches the working musclesnutritional. Then they become more swollen, hard and fine veins appear on them. To achieve this, Robert Burneika works with heavy weights, doing repetitions at a slow pace. At the moment of maximum contraction, it holds the weight for a moment and presses it to force the muscle to work as much as possible.

Technique is also very important when "pumping". The movements must be precise, not jerky. Every week, it is worth modifying your training plan - you do not need to change all the exercises, just introduce 1-2 new ones for each batch. Thanks to this, the muscles will receive a new stimulus to grow.

3. Eat steaks

According to Robert Burneiki, the best source of protein for strength exercisers is meat. In his famous video of eating a juicy American steak, he argues that to build mass you need to eat 6 protein meals a day. The most important meals - breakfast, lunch and dinner should contain well-absorbed animal protein.

For breakfast, Hardcore Coconut eats a cup of porridge in milk, 12-15 eggs (hard-boiled or omelette) and a tablespoon of peanut butter, which contains he althy fats and gives energy. For dinner, he usually eats grilled steak with rice and salad. For dinner, she recommends turkey, beef, egg and rice balls cooked in broth.

This will be useful to you

Steak recipe according to Hardcore Coke


  • beef tenderloin steak
  • olive oil
  • s alt, pepper


  • 80 g buckwheat honey
  • 100 ml dark balsamic vinegar
  • spoon of butter


Season the meat with freshly ground pepper and sprinkle with a little olive oil. Sear for 3-4 minutes on each side. Then put in an oven preheated to 160 degrees and bake for 6 minutes. After removing from the oven, add s alt.

Prepare the sauce: pour the honey into a saucepan and caramelize it. Then add the balsamic vinegar and mix. Keep the sauce on the fire for about 2 minutes until it becomes syrupy. Set aside for 3-4 minutes to cool and add a tablespoon of butter. Mix thoroughly.

Serve the steak with the sauce, baked potatoes and grilled vegetables (e.g. peppers, zucchini, cherry tomatoes).

4. Exercise cardio

Hardcore Koksu advises beginner bodybuilders not to forget about aerobic exertion. It is important because it helps to maintain a constant level of adipose tissue in the body. Without cardio exercise, a caloric diet can cause your body to "flood" with fat.

Robert Burneika himself works most often on the treadmill. Recommendssetting the treadmill at a slight angle to make the effort more difficult. Exercise time should not exceed 30 minutes, otherwise the muscles will begin the process of catabolism, that is, disintegration. The pace of the run should be intense, but not strenuous. It's best to train in the morning, and before training, take a portion of BCAA.

5. Take supplements

Hardcore Koksu does not hide that he would not build his muscles without the use of special nutrients. He takes, among others:

  • BCAA - a mixture of essential exogenous amino acids leucine, isoleucine and valine, which accelerates regeneration after training and inhibits catabolism
  • beta-alanine - an amino acid that improves muscle performance, endurance and strength
  • L-arginine - an amino acid that increases protein synthesis and improves the body's ability to exercise
  • creatine - increases energy reserves in the muscles
  • taurine - increases muscle contractility and protects them against the negative effects of catabolism

The above substances are best taken in the form of ready-made mixtures before and immediately after training.

Watch the video on how Hardcore Coke training looks like

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