- Name: Allen Parker
- E-mail: email@example.com
- Age: 34
- Where: Nashville, Tennessee
- Height: 5' 10"
- Weight: 183 Lbs., Contest: 174 Lbs.
- Years Bodybuilding :18
- Favorite Bodypart: Back or Legs
- Favorite Exercise: Squat
- Favorite Supplements: NO-Xplode or Super Pump 250, Animal Pak multi vitamins, Optimum 100% Whey, Syntha-6, Omega 3-6-9 Pills, Chromium Picolinate, Flax Seed Oil, Beverly Mass Aminos, & Water.
How Did You Get Started?
I got started way back when I was in high school and weighed 130lbs. I just picked up some dumbbells and did curls nightly for the summer before my senior year. I was tired of being pushed around while playing basketball and thought that big arms would help. Well, it looked nice, but it didn't help at all!
I really got my jump start after I started college and began lifting with a guy who was an exercise science major and he basically used me as his test subject for my first year. I learned a TON from him on nutrition, proper form, exercises, and theory. Basically I owe a lot to him for getting me stronger, smarter, and yes, bigger.
What Workout Plan Worked Best For You?
From time to time, I do change my routines to achieve better results. But for the most part I stick with what has worked for me over the years. I am pretty basic. I like to do a lot of medium to heavy weights for a mid range of reps (10-12) while sometimes getting crazy and doing high reps (20 or more) on the days that I feel really energetic. I utilize supersets in most cases on every body part.
Typically I do 6 exercises per body part except for abs and calves. I like to 'borrow' routines from other guys at my gym, as well as what I learn from various magazines, and online sources. My typical split on a 'good' week would look something like this:
Sample Split Routine:
- Leg press
- Walking lunges
- 1-leg press/single-leg extension
- Incline bench press
- Incline db press/Incline flye
- Pec dec or Cable crossover/Push ups
- Barbell curl
- Incline db curl
- Curl machine
- Cable curl
- 6 sets of Pull ups
- Bent over bb row
- Close grip pull down/seated row machine
- DB row/wide grip pull downs
- Cable row/back extensions/front pull downs)
- Side lat raises
- Upright rows/seated db press
- Rear delt raises/bb shrugs
- Front raises/side lat raises
Tuesday: Off or light stretching and cardio
Repeat of Sunday or change the order of the exercises)
I always do calves 3 times a week, and also train my abs 5 times a week from different angles (hanging, lying, bench). I always stretch in-between sets, drink 1-2 gallons of water each day, try to get good sleep, and don't train if I am sore. This keeps me interested and gets good results.
What Nutrition Plan Has Worked Best For You?
What Supplements Have Given You The Greatest Gains?
The supplement that has given me the most gains has to be creatine. I mean, the stuff is amazing. In my experience it has allowed me to lift for a longer duration. I never experienced the cramping and bloating that some folks say they do when using it. I make sure that I am hydrated all the time to help prevent this. Multi vitamins are also important to me, no matter what the brand. I feel that amino acids have allowed me to train harder without totally tearing my body down. Finally, whey protein is the last one that comes to mind.
I cannot eat that many whole food meals daily, so I have to supplement with a few protein shakes in-between. My shakes consist of 2 scoops (50g) of protein powder and some cold water. That is it. I try to keep my supplementation to a minimum and also focus on eating healthy and drinking plenty of water.
Why do you love Bodybuilding?
I didn't know that I loved it until I actually entered (and won) my first contest in June of 2007. I mean, I have an appreciation for the hard work and dedication these folks put into their sport, but I had no clue until I actually did it. I like to be fit, and healthy and I see that I can be both of those while training my body to be as great as it possibly can be. Being active is something that has been a part of my life since I was a little kid.
Now I am an adult and I can take it to the next level. I have the freedom to train at my own pace and compete against my own desires and goals and then, if I so choose, I can put my hard work on display and compete. If I want to. If not, I will have to settle for having a great physique and knowing that I did it the right way.
What Are Your Future Bodybuilding Plans?
Well, first off, I am aiming to compete in a bodybuilding show this August in middle Tennessee. It will be my 2nd show, and my goal is to place top 5 in the open middleweight division. Sure, these goals may be lofty, but it does no good to aim low!
If I am able to earn some sort of income or modeling/endorsement deal through my efforts, then I am all about that as well. But for now, I am content just working hard in the gym, and then a time or two per year, putting my efforts on display just to see 'where I stand' in relation to others who share this passion. I don't do it for recognition, I do it because I enjoy it and because it is challenging.
What One Tip Would You Give Other Bodybuilders?
I would tell other bodybuilders to make sure that they believe in themselves because if they do not, then nothing else matters. All the people in the world can tell you that they support you and that they believe in you, but ultimately they may not, and they don't really care. It is up to YOU to do what YOU have to do to get the results that you want!
Who Are Your Favorite Bodybuilders?
My favorite pro bodybuilder right now is Victor Martinez. I think he is the bomb, and looks like a regular guy, only bigger, way bigger. My next favorites are all the men and women from my gym (Nashville Athletic Club) who have encouraged me to pursue my goal of competing and have been truly supportive of me every step of the way. I thank you all.
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