Raigo Kuusnõmm: sport, fitness and winning

Raigo Kuusnõmm speaks plainly: sport entered his life in primary school, he quickly caught the competitive bug, and winning remains a powerful motivator. This is the story of how the 30-year-old athlete, who stands around 170cm tall and weighs about 90kg in the off-season, went from running events to powerlifting and bodybuilding.

Why Raigo Kuusnõmm loves sport

Even at school sports days, it was clear that physical activity was more than an obligation for Raigo Kuusnõmm. He enjoyed competing. Running events suited him particularly well: the shorter the distance, the better he felt.

His first major competition, with actual metal medals at stake, was in Greco-Roman wrestling in 2001. It may have been the Saaremaa Championships or something similar. He finished 3rd in a field of 5 boys. He had not started training yet. The simple truth was that much of it came down to brute strength.

He first went to the gym in 2002. At the time, he weighed less than his peers, around 46-47kg. On their way to play football, his friends asked how much he could bench press. His answer was 50kg, even though he had only ever seen a barbell once, at school. A week later, they took him to the gym and loaded the barbell to 50kg. There was no backing out. He pressed it up.

This happened at Jaan Salu’s gym on Saaremaa. Salu witnessed it and invited him to start powerlifting training. His first Estonian Championships came in 2004. By 2006, he was already competing at the Youth World Championships. A start like that leaves its mark.

How Raigo Kuusnõmm got into bodybuilding

Bodybuilding entered the picture in 2011. Kuusnõmm injured his back while powerlifting, leaving him unable to do heavy training sessions for a long time. He did not want to give up training. That led to a suggestion that he try bodybuilding, where he would not need to lift such heavy weights in every workout.

By then, he was already training at Sparta. His first bodybuilding coach was Taavi Koovit. It soon became clear that the sport suited him. He considers his European championship title from the spring of 2018 his greatest sporting achievement so far. There are plenty of trophies and medals on his shelf, but he says his biggest achievements are still ahead of him.

There have been other sports, too. Early on, he enjoyed athletics. He played football from 2001-2004, splitting his time between football and the gym from 2002-2004. He had to make a choice. In 2004, he was taken unconscious by ambulance straight from a football match to hospital. He had suffered a serious concussion. After that, his focus stayed on powerlifting.

Raigo Kuusnõmm on motivation and training

What motivates him? Winning. He openly admits that he likes coming first and being better than everyone else. One example from his powerlifting days comes from training with Salu. If he was told that Aimar had done 6 squats with a certain weight, Raigo immediately wanted to do 8 or more. It later turned out that Aimar had not even been in to train yet. A clever trick, but it worked.

These days, his training does not always follow a rigid structure. He follows a four-way split and trains whenever his schedule allows. Sometimes he only decides what to do once he gets to the gym. Even when he plans a light recovery workout, old habits tend to lead him back to heavy weights. When his body needs rest, he gives it that rest.

His best workouts have been with Peep Reinart. Training together pushes them both to work harder. Some workouts are so demanding that at times they do not even have the energy to talk. Mornings or lunchtimes suit him best for training. If a workout runs too late into the evening, he tends to fall asleep too late.

Nutrition, rest and tips for getting in better shape

When it comes to nutrition, he readily admits that he is not much of a cook. His daily meals are simple and fairly repetitive. When dieting, he tracks every calorie; in the off-season, he will not turn down good food. He usually eats 4 meals a day. His average daily calorie intake is 3500, with breakfast accounting for almost a third.

He finds it hard to name a favorite food. He eats everything and enjoys most things. To him, food is fuel. The better its quality, the better his body works. If he had to pick something, though, it would be a bowl of porridge made with care and love, already waiting on the table when he wakes up.

He uses fewer supplements now than he used to. Post-workout shakes make an occasional appearance. If he has to train in the evening, he may take pre-workout shots, even though he knows his sleep will suffer. He takes vitamins in the morning when he remembers, but that only happens a couple of times a year.

• Start today, not tomorrow. If getting in shape is your goal, you need to make time for it instead of waiting for the perfect day.
• Do not be afraid to fail. If you are scared to go to the gym because someone might look at you, ask yourself: who really cares?
• Sleep is underrated when it comes to getting in better shape. Sitting in front of the TV will not improve your fitness, but proper sleep will.

FAQ: Raigo Kuusnõmm

How old is Raigo Kuusnõmm?

According to the original interview, he is 30.

When did he get into bodybuilding?

He got into bodybuilding in 2011, after suffering a back injury while powerlifting.

What is his greatest achievement?

He considers his European championship title from the spring of 2018 his greatest sporting achievement.

Author:Tule.Fitness.ee

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