Amateur Bodybuilder of the Week: Rocky Beard

Amateur Bodybuilder of the Week: Rocky Beard! - Pics and info and more!
  • Name: Rocky Beard
  • E-mail:
  • Age: 24
  • Where: Houston, TX
  • Height: 5' 8"
  • Weight: 195 Lbs.
  • Years Bodybuilding :5
  • Favorite Bodypart: All
  • Favorite Exercise: All
  • Favorite Supplements: Nitric Oxide and Protein

How Did You Get Started?

I started lifting weights to play football when I was 15. At this time I weighed around 135 lbs. I continued to stay on a very good weight program while playing Texas high school football. However if I only knew then what I know now, I could have been the biggest guy on the team. After high school I took off from lifting weights for a year and my weight dropped from 180 to 160.

I entered into the U.S. Air Force a year after high school graduation at the age of 19. This is when I got very serious about bodybuilding, considering now I get to work out for free whenever I want at great gyms on base. I have now been studying and bodybuilding for 5 years and loving every minute of it.

See my Before and After pics:





What Workout Plan Worked Best For You?

I am constantly changing up my workout to keep my body guessing and in shock. I have two workout plans that I switch up about every 3 to 4 weeks. One workout puts a lot of stress onto the muscles, and the other allows for a lot of rest to let them grow.

The biggest thing that separates me from everyone else in the gym would be the fact that I do a lot of supersets, tri sets and giant sets. I also workout to failure A LOT! I never count repetitions. I always listen to my body. This has greatly increased my size, definition, and muscle hardness. I also flex and concentrate at the peak of every movement.

Workout 1 (Stressful)

    Mon - Chest / Triceps
    Tues - Back / Biceps
    Wed - Legs / Shoulders / Traps
    Thurs - Chest / Triceps
    Fri - Back / Biceps
    Sat - Rest or a light workout on any body part that is lacking behind
    Sun - Rest

Workout 2 (Restfull)

    Mon - Chest / Quads
    Tues - Back / Hamstrings
    Wed - Stomach / Cardio (This is a take it easy day)
    Thurs - Shoulders / Traps
    Fri - Arms / Calves
    Sat - Rest
    Sun - Rest

Here is a breakdown of my favorite exercises that I like to do on each body part. You don't necessarily have to do these as a whole routine, just try to incorporate them into your routine to see if they will help you out or to maybe shock your body.






    * When working your calves remember that you have three heads to work out. In order to work the three heads you need to lift with your toes pointed straight, inward, and outward. I will usually work this as a tricep (straight, inside, outside)*

    - Standing calf raise 3 x failure
    - Seated calf raise 3 x failure




    *Remember that the tricep makes up 75% of your arm. So if you want MASSIVE arms, do not neglect the Triceps*

    - Weighted dips 10,8,6,6
    - Overhead lying extensions (on flat, incline, or decline bench) superset w/ reverse grip pressdowns 10,8,6,6
    - One armed pulley kickbacks (I prefer using the rope) 3 x failure
    - Pressdowns as a triceps 3 x 10. For Ex. 100lb x 10, 80lb x 10, 60 x 10 = 1 Set
    - Close grip bench press 3 x failure


    I like to work out my stomach routine as a Giant Set. The most important thing to do when working out your stomach is to breath out and flex at the top of each contraction.

    - Hanging leg raises, hanging knee raises to the side, kneeling cable crunches, decline bench crunches w/ medicine ball above head 3 x failure.

What Nutrition Plan Has Worked Best For You?

I like to eat about 6 small meals each day. These meals usually include 3-4 protein shakes and 2-3 regular meals consisting of protein and vegetables. The things that I definitely try to stay away from is "Sugar" and "White Carbs" like white rice or mashed potatoes.

Here is my daily meal plan

    0500 - Wake up, intake low carb, low fat whey protein shake.
    0600 - Work out
    0800 - Drink post workout weight gain protein shake consisting of high calories, high carbs, high protein, and low sat. fat
    1200 - Lunch consisting of meat and vegetables
    1500 - Small meal like a sandwich or tuna fish or even another low carb whey protein shake
    1800 - Meal consisting of meat and vegetables
    2100 - Before bedtime I will consume 1 more protein shake. This protein should be either egg or casein protein in order to allow the protein to break down slower to last all through the night. When consuming a protein at night you will feel stronger and be more anabolic in the morning.

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What Supplements Have Given You The Greatest Gains?

BSN Nitrix, NO Xplode, Cell Mass, Joe Weider Mega Mass 4000

Why do you love Bodybuilding?

When I step into the gym with my hard rock blasting in my headphones and I begin to lift weights, I become an unstoppable beast. All of my worries, stress, muscle aches and everything else just disappears. I get in this zone that I really can't explain, but if I could stay in this zone all day every day I would. That is why I like Bodybuilding. Bodybuilding and lifting weights is the best therapy for "LIFE".

What Are Your Future Bodybuilding Plans?

I would like to one day get paid back for all of the hard work that I have put into continuously transforming and taking care of my body. My dream of course would be to get paid to workout for a living. Until then I can't give up my day job, so I'll stay in the military and continue to get big and stay strong.

Click To Enlarge.

What One Tip Would You Give Other Bodybuilders?

Idolize anyone bigger than you, then slowly defeat your idols one by one.

Always read and keep up with bodybuilding. One book that I think every bodybuilder should own is Joe Weider's "Ultimate Bodybuilding," and "The Master Blaster's Principles of Training and Nutrition". This book is definitely the Bodybuilder's Bible for novice and advanced Bodybuilders.

Who Are Your Favorite Bodybuilders?

Jay Cutler and Chris Cormier