- Name: Drew Smith
- E-mail: firstname.lastname@example.org
- Age: 24
- Where: Germantown, OH
- Height: 6'
- Weight: Contest 225 Offseason 250
- Years Bodybuilding :1
- Favorite Bodypart: Legs
- Favorite Exercise: Squats
- Favorite Supplements: Optimum Nutrition, Epic Performance
How Did You Get Started?
I began lifting in 8th grade for football and basketball, ended up playing football on scholarship at Georgetown, Ky. Playing football and training hard year round helped me build a good base for bodybuilding later, and taught me the meaning of dedication and desire. I have always loved bodybuilding and admired the hard work and dedication that goes into it. A friend told me that I had good genetics and would do well if I competed, so I listened to him and did my first show last march. I won the overall novice at the North Kentucky. I have been hooked ever since. I have to force myself to take breaks from competing.
What Workout Plan Worked Best For You?
I am a volume trainer I usually compile my workouts with lots of sets and reps, I don't feel the muscle is getting worked if I am not doing at least 8 reps and 3 to 4 sets per exercise. I am not one of those guys that carry a book around and write in it. I think that is ridiculous, and takes too much time away from the workouts. If you wanna write it down do it when you get done, I personally can remember each workout because I give great attention to the details of each workout.
I take very short rest between sets usually about 20 to 30 seconds at most, I like to keep the pace up, and it helps me stay in good shape year round without having to do tons of cardio. Speaking of cardio, I maybe did 30 min a week until I started working with Palumbo he had me up to 75 minutes a day. I have always come in conditioned you will never catch me on stage looking 3 weeks out that's embarrassing if you ask me. A normal training week would look like this.
|TERMS YOU'LL NEED TO KNOW|
Day 1 Legs
- Squats: 1 Warm Up Set Of 25 Reps Then 4 Sets Of 12-20
- Leg Press: 4 Sets Of 12-15 Reps
- Straight Leg Deadlifts: 4 Sets Of 12-15 Reps
- Seated Leg Curls: 4 Sets Of 12-15 Reps
- Lying Leg Curls: 4 Sets Of 12-15 Reps
- Leg Extensions: 4 Sets Of 15-20 Reps
- Lunges Around The Track Till Failure
Click Here For A Printable Log Of Drew Smith's Day 1 Legs Workout.
Day 2 Chest
- Incline Barbell: 1 Warm-Up Of 20 Reps 3 Sets Of 10-12 Reps
- Dumbbell Flat Bench: 3 Sets Of 10-12 Reps
- Dumbbell Flyes: 4 Sets Of 10-12 Reps
- Cable Flyes: 4 Sets Of 12-15 Reps
Click Here For A Printable Log Of Drew Smith's Day 2 Chest Workout.
Day 3 Back
- Wide Grip Chins: 4 Sets Of 10-12 Reps
- Deadlifts: 1 Warm-Up Set Of 20 Reps 3 Sets Of 12-15 Reps
- Barbell Rows: 4 Sets Of 10-12 Reps
- Dumbbell Or T-Bar Rows: 4 Sets Of 10-12 Reps
- Lat Pulldown: 4 Sets Of 10-12 Reps
- Seated Rows: 4 Sets Of 10-12 Reps
- Back Extensions: 4 Sets Of 12-15 Reps
Click Here For A Printable Log Of Drew Smith's Day 3 Back Workout.
Day 4 Shoulders And Traps
- Machine Presses: 3 Warm-Up Sets Of 20 Reps
- Dumbbell Presses: 4 Sets Of 10-12 Reps
- Standing Lateral Raise: 4 Sets Of 10-12 Reps
- Front Raise: 3 Sets Of 10-12 Reps
- Dumbbell Rear Delt: 4 Sets Of 10-12 Reps
- Dumbbell Or Barbell Shrugs: 5 Sets Of 10-15 Reps
- Upright Rows: 4 Sets Of 10-15 Reps
Click Here For A Printable Log Of Drew Smith's Day 4 Shoulders And Traps Workout.
Day 5 Arms
- Straight Bar Curls: 1 Warm Up Set Of 20 Reps 4 Sets Of 10-12 Reps
- Preacher Curls: 4 Sets Of 10-12 Reps
- Concentration Curls: 3 Sets Of 10-12 Reps
- Triceps Push Down: 1 Warm Up Set Of 20 Reps 4 Sets Of 10-15 Reps
- Skull Crushers: 4 Sets Of 10-12 Reps
- Rope Push Downs: 3 Sets Of 12-15 Reps
Click Here For A Printable Log Of Drew Smith's Day 5 Arms Workout.
I do calves every other day 4 sets on donkey calf raise and 4 sets on seated calf raise. I also do abs every other day as well I do a wide variety of things my favorite exercises for abs are oblique crunches and rope crunches.
I am very in tune with my body and will take a day off when I feel I need to. I don't like to schedule chest on Monday like everybody else and their brother. I start with the largest muscle group which requires a lot of energy, if I trained legs at the end of the week I wouldn't have as much energy to put into the workout after I had trained every other body part in front of them. So I usually do legs on Monday. And during pre-contest I will split them up into hams in the morning and quads in the evening, hamstring first because they are not as developed as my quads. I try and hit back sometimes twice a week using different exercise on the second workout since I consider it my weak body part along with hamstrings.
My basic tip for anyone is to attack your weak points, experiment, and try different angles and exercises; there is not one right way of training. And don't waste time talking in the gym. Wear headphones and get to work; it shouldn't take 2 hours to workout!
What Nutrition Plan Has Worked Best For You?
When I first started bodybuilding my friend Ray Hammonds convinced me to do a show so I followed his advise and used carb cycling 3 days of low carbs around 50 grams and then 150 grams on the 4th day. It worked out really well I won the novice overall and even surprised myself at how conditioned I got. I continued this for the next year doing seven shows while using the crab cycling method. For those who don't know me I pay very close attention to detail so I was constantly changing things up and mentally noting how my body reacted. I eventually realized I could have more carbs than I did originally which helped me come in a little more full than the first show and still as conditioned if not better. I weighed in at 202 my first show and 221 a year later at my seventh show.
Then I met Dave Palumbo who I already thought highly of, I emailed him and work began, in 4 weeks with his nutrition plan and Species supplements I added 5 pounds of muscle and looked my best ever. I used his high protein and fats diet and it worked great. It was a huge shock to my body which was used to the carb cycling, once I got used to it I loved it. It was nice to have constant energy and it helped me hold onto muscle much better than the carb cycling. I was wearing down after four shows in 2 months this year and needed the change. It worked out great. I was at the top of my class at Collegiate Nationals weighing 225 1/2 and my conditioning actually improved. Just keep in mind your body is always changing and adapting so you must do the same with your diet, sometimes it may be just a small change and it could make a huge difference.
What Supplements Have Given You The Greatest Gains?
I love 5-Tetra by Epic Performance; he always makes great supplements that push the limits. All of Palumbo's Species supplements are great I knew they would be or he wouldn't have put them on the market. I really like the Fiberlyze, Arthrolyze, and Lipolyze. His Isolyze Whey Isolate protein is of the highest grade.
I also am a big fan of Vyotech I used their Topical Ab-Solution for my last show and it really did make my waist smaller than it already was, Joe also puts out other great products like the 17 HD and the goats milk protein.
Last but not least, Optimum Nutrition has a huge selection of supplements and all the ones I have used work great and are also significantly cheaper than other companies. Their various proteins are of good quality and are inexpensive.
Why do you love Bodybuilding?
I love the challenge from bodybuilding, not everyone can do what we do. And it's very obvious it seems there are more and more obese adults and children everyday, just look around when you are in public it is very sad.
I couldn't imagine my life without bodybuilding in it, I like to see myself transform into what most people think is freaky! I am also a personal trainer and enjoy helping others prepare for contest; I like helping people achieve their personal fitness goals, and feel good about themselves as well. I have helped my girlfriend Holly train for the past year she just won Figure Class B at the Collegiate Nationals; she is my biggest fan and supporter.
I love competition, and I hate losing. Every team I've ever been apart of has always won so that's what I am used to and that's what I expect. I think it feels great knowing you have done everything in your power to prepare yourself for those 10 minutes of glory onstage, and that you were the best on that day!
What Are Your Future Bodybuilding Plans?
I am taking the rest of this year to grow and add muscle; I have done 8 shows in a little over a year's time so I think a long offseason will really benefit me. I want to start with the Jr USA next May and Jr. National in June, depending on how I do at those two shows I will decide from there. I would like to do at least one pro qualifier next year and see where I stand. I am also hoping to sign on with a supplement company soon; I would definitely enjoy working booths and traveling to all the expo's and shows promoting their products. I also hope to put on a bodybuilding show where I live in the future we don't have too many in the Dayton area.
My girlfriend and I are working on my website www.teamswole.com so if you need dietary help or training tips check it out; we are hoping to have a clothing line for sale on there soon. I have started working for Epic Proformance. Joe Pavlik got me a job with BodyWell Nutrition and I'll be moving to Florida in July after my shows. I will always bodybuild. It is my passion and lifestyle that I enjoy. Hopefully in the next few years I can reach my goal by becoming an IFBB Pro!
What One Tip Would You Give Other Bodybuilders?
The one tip I would give any bodybuilder is keep an open mind for change, I have always done my own diet and it worked well. I was winning shows, but by switching it up and following an experts advise (Dave Palumbo) I added muscle while dieting and looked my best ever in four weeks. Be a sponge, you never know everything! And without a good nutrition plan you will never grow to your full potential! Bodybuilding is a lifestyle it's not a seasonal thing, you have to live it every day all year if you want to be successful at it.
Who Are Your Favorite Bodybuilders?
Right now Dennis Wolf, I wouldn't change anything about his physique it looks perfect symmetrical, conditioned and balanced he should be Mr. Olympia if not this year then next year! And of course Arnold he is my all time favorite! Hopefully the criteria will get away from the blocky mass monsters and go back to the more pleasing symmetrical look! But if I had to choose one favorite mass monster of course it would be Ronnie Coleman he is just a true freak of nature and a very nice guy who treats his fans well, I have a feeling he will be back!
These amazing teenagers have made changes in their lives that most adults only dream about!
Age is no excuse for these over 40 men & women who have decided to feel and look young again!