- Name: Eric S. Sanders
- E-mail: firstname.lastname@example.org
- Age: 40
- Where: Romulus (suburb of Detroit, MI)
- Height: 6'1"
- Weight: 240 contest, 265 off season
- Years Bodybuilding :20
- Favorite Bodypart: Legs
- Favorite Exercise: Squat
- Favorite Supplements: Dymatize protein
How Did You Get Started?
I was always an athletic child. Growing up in a one parent home meant my mom had to prioritize between education, athletics, and a healthy home life. With this being the case and both me and my brother playing completive hockey in the Michigan area, this left little time for home cooked, healthy meals (my mom is a true hero, she raised me and my brother plus helped raise over 10 foster children). Growing up in the 70's and 80's, there was very little public information on the nutritional value of fast food and junk food.
At an early age I also became employed. Growing up in those days it was not uncommon for elementary and middle school kids to have paper routes and after school jobs. I had the former and worked with The Detroit Free Press from the age of 7 till 21. This income also allowed a young child, free access to the candy and junk aisles, when mom was not around.
All those factors led to a 12 year old boy that weighed in at 210 lbs. That's when I decided to make a change and start weight training. 28 Years later I am still training. Life and Training is a constant learning process.
Like a lot of hard core, meat heads I have tried a variety of training routines and after 28 years I have found a system that works best for my body. I have a very common philosophy about training: You Must Find What Works Best for YOUR BODY.
What Workout Plan Worked Best For You?
This is what works best for me. I work a five day system hitting all body parts once during the first four days and the fifth is a day of rest. I also superset body parts antagonistically (opposing body parts).
Day 1: Legs:
- 2-4 warm up sets on the leg extension and leg curl machines
- Exercise 1 Squat 3-4 warm up sets till reach max for 8 reps
- Exercise 2 Lunges or one Leg Presses (Lunges are great. I do a variety of them, standing, walking, on large box etc. I do one Legged Presses because my gyms leg press does not allow for Enough weight) - 4 Sets
- Exercise 3 Hack Squat 4 sets
- Exercise 4 Leg Curls 4 sets
- Exercise 5 One Leg extensions 4 sets High reps
- Exercise 6 Standing Calf raises 4 sets Heavy reps
- Exercise 7 Seated Calf raises 4 sets High reps
(No super sets, 4 sets first 2 warm up, next 2 high weight high intensity no more than 8 reps)
- Back Exercise 1 Deadlift or Bent over rows
- Chest Exercise 1 Flat bench or Incline Dumbbells
- Exercise 2 Pull ups super set with Flat bench dumbbells or Incline dumbbells (what ever not done in exercise 1)
- Exercise 3 T-bar rows super set with Decline press
- Exercise 4 Low row machine super set with Flat flyes or Cable flyes
- Exercise 5 Pullups
First two exercises are Not super set
Day 3: Calves:
- Exercise 1 Calf machine
- Exercise 2 standing or seated calf raises
Day 3: Arm Day:
- Exercise 1 seated curls super set with tricep cable push downs
- Exercise 2 standing curls super set with over the head cable extensions
- Exercise 3 preacher curls with dumbbell or barbell super set with Skull crushers
- Exercise 4 machine preacher curls super set with reverse cable push
- Exercise 5 standing double bicep cable curl (4 more sets of hammer curls for the branci and wrist curls)
(In my system Bis & Tris are super set from the beginning to end, 4 sets)
Day 4: Shoulders/Traps and Hamstrings:
- Exercise 1 Side lateral delt raises (I like to vary this between standing, seated and lying on an incline bench)
- Exercise 2 seated frontal press or seated dumbbell press
- Exercise 3 seated machine press
- Exercise 4 bent over rear lateral raises
- Exercise 5 frontal raises
- Exercise 6 up right rows
- Exercise 7 shrugs
- Exercise 1 upright seated leg curls
- Exercise 2 straight leg deadlifts
- Exercise 3 leg curl double or one leg curls
(no super sets, except transition between Traps and Hamstrings)
Day 5: Day Off:
If training for competition Cardio is done every day except Leg day. I will do some abs work and forearm work along with my cardio.
What Nutrition Plan Has Worked Best For You?
My Nutrition philosophy has been time test developed and is specific to my physical make-up. I mentioned before that I have had a life long battle with excessive weight and obesity.
As a child and young adult I was very active and athletic but poor nutritional kept my athletic career and physical development down. Over the last 3 years I have studied and investigated the nutritional end of the bodybuilding game and this is what has worked best for me.
- 1 1/4 cup egg whites
- 1 whole egg
- 5-7 oz of turkey or chicken meat
- 8-10 oz chicken
- 1 cup brown rice
- 1 cup sweet potatoes
- Protein shake
- Rice cakes
- Peanut butter
- Tuna Salmon or chicken
- 1 cup brown rice
- Sweet potato
- 8-10 oz steak
- Protein shake
- 8-10 oz chicken with lettuce and tomato in high fiber tomato wrap with veggies
Cardio (starting 10 weeks out from show)
What Supplements Have Given You The Greatest Gains?
The supplements that I like the most are the following:
- Dymatize iso-100 protein
- Prim-a-force glutamine
- Scivation creatine
- Krill oil
- Digestive Enzymes
Why do you love Bodybuilding?
I fell in love with the Bodybuilding Game purely by chance. I had no idea that taking my body to such extremes could be so much fun. The self discipline and self sacrifice it takes to deliver a quality product on stage was something I never thought was possible for me. So to finally make it there, and win, was a thrilling experience.
More important then winning was the self satisfaction to be in the best condition of my life, at that time. My personal approach to bodybuilding is that every meal, every training session, and especially the contests are a BLESSING from above.
What Are Your Future Bodybuilding Plans?
My future bodybuilding goals are to train, grow, and eat clean.
Opps, those are my life goals.
My immediate bodybuilding goals are to enter the USA bodybuilding Championships in Las Vegas on July 25 & 26. This is a big jump for me so I would appreciate all the prayers available. The following weekend I am doing another local show The Central States in Detroit Michigan on August 2. Following those contests I plan to take some time to grow and enjoy my family.
What One Tip Would You Give Other Bodybuilders?
Tips for other bodybuilders would be to study, study, study. Information is key. All the info for success is out there. Great sources like bodybuilding.com are available, use them.
Warriors before us have laid the ground work. My biggest mistake for my first 20 years of training was not attacking bodybuilding from all 3 phases, resistance training, cardio and the biggest equalizer Nutrition.