Amateur Fitness Competitor of the Week: Amy Kempfer

Amateur Fitness Competitor of the Week: Amy Kempfer! - Pics and info and more!
  • Name: Amy Kempfer
  • E-mail: akempfer@cannonymca.org
  • Age: 32
  • Where: Concord, North Carolina
  • Height: 5' 8"
  • Weight: 155 Lbs., Contest: 140 Lbs.
  • Years Bodybuilding :4
  • Favorite Bodypart: Shoulders
  • Favorite Exercise: Back
  • Favorite Supplements: MetRx MRP, Scivation Xtend, ISS Vitamin Packs, & The Beast Thermo's

How Did You Get Started?

I used to be a lot heavier and not at all into working out. After doing several diets and killing myself on cardio trying to lose weight, a friend turned me on to weight training and so it began (1999). I met several people who gave me some diet info. My body composition started to change drastically and before long people were telling me to compete. I met up with Roger Morrison of Morrison Productions and he is who got me to where I am. He made it clear that it is a work in progress and the goal is to improve each year and build upon the gains you make from year to year.

I have improved little by little with each year, following Roger's plan. I love competing, so much it is hard to find words to explain it. I am a certified trainer and I love helping others. I have developed many wonderful friendships in the NPC. It is such a rewarding sport.

What Workout Plan Worked Best For You?

I like to do a 4-day split, which was developed by Roger Morrison:

Arrow 4-Day Split:


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The exercises I do have changes from year to year, but right now I am really trying to work on the glute-ham tie-in so deadlifts are a must! My upper body has developed nicely so I just try to do the normal, presses, pulldowns, laterals, row's etc.

Cardio varies depending on what my body fat is doing. The closer a contest gets, the more I do, going up to 2 45 minute session every day. In the off-season I still try to do 30-40 minutes 3-4 times/week. I teach indoor cycling at the YMCA so that helps too. I try to hit abs every other day.

What Nutrition Plan Has Worked Best For You?

Honestly, not to sound lame, but I just do what Roger tells me to! Every year it has changed slightly due to my body composition and metabolism changing. I can't believe how much I eat now versus 4 years ago! Once a show nears I do a lot of carb manipulations. But the best thing for me to do is let him write it out for me and I follow it. That way I can focus on training and not stress over if I am eating correctly.

What Supplements Have Given You The Greatest Gains?

Mom and Dad! Seriously, I have great German genetics that have led me to a good bit of muscular development. I have never had to take anything to gain size, just food. Now, my metabolism and body fat are a different story, I have very stubborn fat stores, which also leads me to dieting. Scivation's Xtend saves me on cardio, it really does help with endurance and recovery.

Why do you love Bodybuilding?

I love the challenge! I love pushing my body to the limit and seeing the results. Getting ready for a show is so cool, you literally watch yourself change. I have been so blessed to have the help and guidance of such a knowledgeable person (Roger). I think I love the journey of getting ready for a show more than the show itself. But as far as general fitness, I just feel so much more alive when I am in shape. It really is a mental thing.


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What Are Your Future Bodybuilding Plans?

Oh, I don't know, win an overall for one thing. I've been close a couple times. The competition gets tougher every year. I also want to help others reach their goals. I'd like to be a top contender in a national show, that would be cool. I may do Jr. USA's, not sure yet.

What One Tip Would You Give Other Bodybuilders?

Find a mentor! I call mine Yoda... Seriously though, if you want to learn how to swim, you ask someone who's been in the water. If you try to go at it alone you could end up wasting a lot of time. Get with someone who can have a non-biased look at you, and who knows how your particular organization judges.

Who Are Your Favorite Bodybuilders?

Jen Hendershott, she is awesome, and from Ohio, like me originally! Amber Littlejohn, I love her build.

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