Renan Santos

Renan Santos Bodybuilder, Fitness Mentor and Online Coach. I help men worldwide achieve their dream bodies.
(1)

NPC Heavyweight Bodybuilder

Contact & Coaching inquiries:

[email protected]
www.instagram.com/ifbbrenan

2016 x 2026 🏆 (+20kg/44lbs of muscle)Bodybuilding is a sport for those who have patience and enjoy the process, the jour...
22/01/2026

2016 x 2026 🏆 (+20kg/44lbs of muscle)

Bodybuilding is a sport for those who have patience and enjoy the process, the journey as a whole.

Left: my first show back in Brazil
Right: competing at a pro qualifier with the best amateurs in the world

10 years of relentless hard work in between these photos. It was never easy, and I had little to no support to get where I am now. I had to believe in myself before anyone else did.

Dream high and don’t be afraid to be a little crazy. You’ll prove everyone wrong with your excellence.

simpler days in Rio de Janeiro: reconnecting to my roots through concrete weights, summer, sweat and salt water ✨🇧🇷
12/01/2026

simpler days in Rio de Janeiro: reconnecting to my roots through concrete weights, summer, sweat and salt water ✨🇧🇷

summer in Brasil is unmatched! ✨🇧🇷Nothing better than a tropical island paradise with disconnected from screens and soci...
07/01/2026

summer in Brasil is unmatched! ✨🇧🇷

Nothing better than a tropical island paradise with disconnected from screens and social media to recharge ourselves and fly back home feeling fresh, ready for another year of work hard.

Ilha Grande, you never disappoint 🫶

2026 so far. Feeling recharged and ready for my most ambitious year yet. Being offstage never felt so good.
04/01/2026

2026 so far. Feeling recharged and ready for my most ambitious year yet. Being offstage never felt so good.

summer in the tropics ✨🏝️🦜
29/12/2025

summer in the tropics ✨🏝️🦜

Cruise phase is officially over! It’s time to grow and put on more muscle tissue for my future shows. I’m definitely not...
22/12/2025

Cruise phase is officially over! It’s time to grow and put on more muscle tissue for my future shows.

I’m definitely not in a rush… I will only step on stage again when I feel like I’m truly ready to win across the board. I won’t chase shortcuts or smaller shows. It was great to know I’m in the top 3 within the best amateur bodybuilders in the world, but who doesn’t like to win? 🏆

I see a lot of whining online, athletes blaming coaches for their placings, coaches blaming athletes, but the reality is that if you didn’t win, it’s because you’re not there yet. Simple like that. Get to work and acknowledge your own reality.

Let’s grow! 🤘

🧙‍♂️

just minding my own business and growing in silence
05/12/2025

just minding my own business and growing in silence

01/12/2025

This is how you will build BIGGER LEGS 🔥

Leg day separates the wannabes from the real, committed ones. No shortcuts and absolutely no comfort: only control and consistency.

Here are 6 steps you should follow if you want to get bigger legs:

1️⃣ Increase total training volume: Hit legs twice per week, one day only for quads and another day just for hamstrings and glutes

2️⃣ Control your tempo: slower reps = more muscle tension = more growth
�3️⃣ Master your form / Train through full range” Don’t ego lift half rep, go deep for full development

4️⃣ Stay uncomfortable: training legs is painful. If you’re able to walk properly after your leg day, it means it was too easy. Easy = no growth

5️⃣ Eat like your goal depends on it (because it does): stay in a surplus, eat at least 1g of protein per pound of bodyweight and make sure to eat enough carbs to fuel your workouts

6️⃣ Respect your rest days: recovery is your muscle’s growth phase, so don’t skip it and take your time off just as seriously. Wait at least 48 hours before you hit legs again.�
SAVE this guide and start applying these rules to your routine! 💡

01/12/2025

When he says “just wear something simple,” he doesn’t mean basic, he means effortless with intention.

Here’s how to nail that main character energy every time:

1️⃣ Choose solid colors: simple tones make your outfit look cleaner and more elevated
2️⃣ Ditch loud logos! Quiet confidence > flashy branding
3️⃣ Prioritize quality fabrics: cotton, linen, and wool instantly upgrade your style
4️⃣ Go for good cuts: tailored shoulders, clean hems, and proportions that fit YOU. Going for clothes that are too tight will make you look vulgar, whereas too baggy will make you look messy

Looking good isn’t about adding MORE, it’s about wearing BETTER ✨

Follow for more fashion tips for muscle dudes 🏆

Address

Avenida Francisco Bhering

22080-050

Opening Hours

Monday 09:00 - 17:00
Tuesday 09:00 - 17:00
Wednesday 09:00 - 17:00
Thursday 09:00 - 17:00
Friday 09:00 - 17:00

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