- Name: Derek Douglas Holt
- E-mail: email@example.com
- Age: 23
- Where: Albuquerque, NM
- Height: 5'9"
- Weight: 170
- Years Bodybuilding :1
- Favorite Bodypart: Serratus And Abdominals
- Favorite Exercise: Muscle-Ups
- Favorite Supplements: Jack3d, SizeOn Max Performance, Syntha-6
How Did You Get Started?
Parkour and freerunning were the first influences to train my body to perform at a maximum efficiency and capacity. Bouldering and rock jumping in the Sandia Mountains built a base for muscular development. I first picked up weights and started training after I read Bruce Lee's "Art of Expressing the Human Body," which has numerous bodybuilding references and training regimes for martial art fitness. This motivated me to study bodybuilding on my own and setting my own goals.
Bodybuilding, I soon discovered, had its own culture and a fan-base in the millions. I have always been an Arnold fan ever since I saw Predator when I was 10 years old and have followed his career since. I never knew about the 'bodybuilder' Arnold, the 'true' Arnold, until I saw Pumping Iron, which changed my perspective on the sport. After enlisting in the U.S. Navy, I picked up weightlifting as a hobby, setting a foundation for these current years. Recently starting in 2009, I've been training for size; eager to grow physically and mentally.
What Workout Plan Worked Best For You?
I have always been a fiend for new exercise programs and variations in training methods. The routine I recently practiced was a mass-building routine found in a popular fitness magazine, Musclemag. The first 4 weeks are 4 sets of 6-8 reps, with an emphasis on the big 3, squat, deadlift, and bench press. The 5th through 8th weeks will be 3 working sets in the 10-12 rep range.
I'm through the first four weeks and have already gained a solid 5 pounds of muscle and lost a few % body fat! Here is a sample of my favorite routine thus far!
- Incline Barbell Press: 3 sets of 6-8 reps
- Smith Machine Bench: 4 sets of 6-8 reps
- Decline Dumbbell Press: 4 sets of 6-8 reps
- Close-Grip Bench: 4 sets of 8-8
- Lying Tri-Extension: 3 sets of 6-8 reps
- Squats: 3 sets of 6-8 reps
- Leg Press: 4 sets of 6-8 reps
- Hack Squat: 4 sets of 6-8 reps
- Romanian Deadlift: 4 sets of 6-8 reps
- Standing Calf Raise: 3 sets of 20 reps
- Cable Crunch: 3 sets of 10 reps
- Overhead Press: 3 sets of 6-8 reps
- Upright Row: 4 sets of 6-8 reps
- Arnold Press: 4 sets of 6-8 reps
- Barbell Shrug: 3 sets of 6-8 reps
- Deadlift: 3 sets of 6-8 reps
- Bent Over Row: 4 sets of 6-8 reps
- Seated Cable Row: 4 sets of 6-8 reps
- Barbell Curl: 4 sets of 6-8 reps
- Incline Bench Curl: 4 sets of 6-8 reps
- Preacher Curl: 3 sets of 6-8 reps
What Nutrition Plan Has Worked Best For You?
Variety and quality are the two most important aspects of proper diet for me, which I am just now getting started on. Diet is 50% if not more of accomplishing the training goals. I love protein sources like lean meats and nuts/legumes combined together.
- Protein Shake (25g)
What Supplements Have Given You The Greatest Gains?
I have always been a fan of researching products on my own, gathering as much information before I make a purchase and supplement. Of course, you can't go wrong with the basics; multi-vitamin, fish oils, and a vegetable supplement. I know I don't eat enough vegetables and I'm sure I'm not the only one with this problem. No particular brand for my protein choice, I just make sure it has what I need to help fuel my body and that it has a decent taste I don't have to choke down.
The best tasting I've tried so far is BSN's Syntha-6. I love energy drinks and Spike is one of my favorites that I've discovered in my quest for ultimate energy. I'm always willing to try a new company's product and give my honest opinion about it.
Why do you love Bodybuilding?
I love bodybuilding because it can bring people of all walks of life together to share and learn together. Bodybuilding is an entirely self-paced sport, competition, hobby, and lifestyle. While I love to train with a partner or a group, bodybuilding always comes down to the individual. The self-progression bodybuilding can assist in is addicting to me.
I strive every day to make myself just a little bit better than the last day; learning and gaining strength through perseverance. The reflection in the mirror is impressive when gaining muscle and losing fat, but the the inner personal image that does not reflect is what has been strengthened, and what is most impressive. My first bodybuilding experience was when I attended the 2009 Mr. Olympia and watched Jay Cutler regain his title.
The atmosphere alone inspired me to achieve greatness, the confidence and charisma of each competitor lit a fire within me to live for my dreams, to make those dreams reality. I love bodybuilding because this fire is all-consuming and unquenchable and I bask in its burning flame.
What Motivates You To Follow A Healthy Lifestyle?
Motivation can be influence by outside sources, but ultimately it comes from within. I see Americans struggling with weight problems and literally killing themsleves before it is their right time to go. The lack of enthusiasm for living a healthy lifestyle in the U.S. and other parts of the world is what motivates me to stay strong for myself and others.
If I can demonstrate to the world that I am happy, healthy, and successful by striving to look and feel my best, then maybe I can motivate people to do the same or at least change for the better. My motivation comes from my mother and my sister, currently serving active duty in the U.S. Army. These two are strongest and most inspiring women in my life right now, not only furthering their own self-progression but serving and fighting for our country.
My father has always been my athletic hero, teaching me how to play hockey since I could barely walk. My dad has such committed soul and motivates me to never quit on anything I put my mind and my heart to. Above all, the philosophy of the mind in synch with the body, to live and breathe as one efficient machine, motivates me to follow a healthy lifestyle.
What Made You Want To Achieve Your Goals?
When I realized that I had the power to shape my own destiny and future for myself. When I was a teenager I partied, screwed around and got into trouble, and just had very low self-esteem and even lower self-respect. Seeing that the path I was currently on led to nothing but depression and self-loathing, I decided to set goals for myself and work diligently to achieve them.
More and more I became interested in self-expression through the human body and the ability to overcome boundaries set by me mentally. Slowly but surely I pulled myself out of my self-destructive lifestyle and dedicated my mind, my body, and my heart to always pushing one step further.
What Are Your Future Bodybuilding Plans?
I have a strong desire to compete towards the end of this year or the beginning of next year! I know that I have the potential to achieve greatness and I want to act on that knowledge. Ultimately, I want to be a Fitness Model and be featured in the bodybuilding magazines and websites, while working to be the best I can be every day and possibly endorsing the top products that motivate others to achieve their goals. After training myself, I look to training others and guiding them to their own path of physical enlightenment.
What One Tip Would You Give Other Bodybuilders?
Choose the positive and the constructive in your method of thinking. Optimism is a faith that leads to success. Find that feeling, that powerfully driven determination inside of you, and latch onto it. Don't ever let that go or give up chasing that feeling.
Who Are Your Favorite Bodybuilders?
Arnold Schwarzenegger is and forever will be the king of bodybuilding. However the new 'predator,' Kai Greene is my favorite. His training philosophies and preference to work out solo is really inspiring. Kai's posing routines are outrageous and impossible to look away from. He really knows hot to display a different athletic and aesthetic side to bodybuilding and his positive outlook on life amazes me. Kai and Arnold both also make some of the best training faces I've ever seen.
What Features Do You Use On Bodybuilding.com?
I found Bodybuilding.com in 2008 and promptly joined. The Bodyspace features are amazing! I started using the workout tracker to monitor my progress and keep track digitally of all my lifts. I still track my weight daily and update my progress pictures every few months. I love that Bodyspace displays charts for changes in all my body statistics and my workouts. This has made training not only easier to follow up on, but has allowed me to see where my beginner mistakes lied.
The Bodybuilding.com Forum is now my home for all of the best information on new products, exercises, IFBB info, and advice from big names and credited sources. I post very regularly to the forum so thanks Bodybuilding.com for providing my best reference for diet and fitness! The guidance from fitness professionals and supplements scientists has done nothing but further my knowledge of the industry and my own body. Since joining Bodybuilding.com and Bodyspace, I've gained at least 20 lbs. of muscle and an immeasurable amount of knowledge.