Andorran Bodybuilder Ruben Bondem Stresses Mental Discipline for Pro Success

Ruben Bondem, a 37-year-old bodybuilder from Andorra la Vella, emphasises mental stability and discipline as key to enduring the physical extremes of professional competition.

Bondem turned professional in June after winning the Mr. World title, which propelled him into elite circuits. He placed fourth at Mr. Universe in November—a tough result, he says, though he typically finishes in the top three. The atmosphere differed markedly from amateur events, with less camaraderie and more rivalry among competitors, despite shared hardships like hunger, thirst and pushing limits.

Judges prioritise bodily symmetry, broad clavicles paired with a narrow waist, legs forming an X-shape, muscle quality, definition and conditioning. Preparation involves constant dieting: bulking phases to build mass, followed by severe restriction ahead of contests. Competitors dehydrate to minimise water between muscle and skin, with every calorie meticulously calculated. "Any mistake in food intake shows," Bondem notes. Nerves play a critical role too—excess anxiety can make competitors appear washed out on stage.

Mental training is essential, he insists, as the sport demands a stable, focused mind to handle its instability and extremes. "Without it, you won't make it."

Bondem began competing at 26, progressing from local to national, then European levels. He set personal challenges, such as skipping Spain's nationals unless he won Catalonia's title. Balancing this with work, he trains six days a week for two hours each, splitting sessions by muscle groups. Competition periods add more cardio and hours.

Passion and a competitive drive sustain him, even through isolation. The sport's sacrifices are hard for others to grasp, including family who initially struggled when he quit football. Bodybuilders' physiques remain unconventional and not always accepted. Ultimately, Bondem pursues it for personal fulfilment, not external validation.