- Name: Franklin Ausler
- E-mail: firstname.lastname@example.org
- Age: 49
- Where: Chula Vista, California
- Height: 6' 4"
- Weight: 270 Lbs., Contest: 225 Lbs.
- Years Bodybuilding :24
- Favorite Bodypart: Triceps
- Favorite Exercise: Triceps Extension
- Favorite Supplements: Gaspari's SizeOn
How Did You Get Started?
My girlfriend's brother was a competitive bodybuilder - I always admired his confidence and all of the attention he received. He took me to the gym one day and that's all she wrote.
What Workout Plan Worked Best For You?
We talkin' old school here... I basically use a customized Push- Pull routine, training each body part once in a 7 day span. (2 days on 1 off). It goes like this...
Day 1- (PUSH-
calves), Day 2- (PULL-
calves) Day 3- REST, Day 4- (
abs), Day 5- (
hamstrings), Days 6&7 REST (rest 2 days to end the cycle).
I don't believe in long complicated workout schemes that keep me in the gym all day. Long workouts usually lack intensity and restrict recovery time. I like to get in the gym, handle my business and get out- I call it attack mode training. My off-season workouts never last longer than 1 hr 15min however during pre-contest they may last a little longer as I slightly increase my volume and add a little cardio at the end. I guess my training methods a little unique in some ways, I never really count reps and my set only ends when I can't do anymore reps with good form.
I select a weight that forces failure somewhere around the 8-10 rep range. I like to pyramid my sets, increasing the weight with each set as I decrease the reps. I always include some heavy compound movements in my workout to make the workout challenging and stimulate muscle gains. Long sets with light weight are great for conditioning and endurance but they really don't help you pack on new muscle and can lead to over training.
I'm 49 years old so I have to pay special attention to warming up my joints before hitting the weights, especially shoulders. I warm-up by doing light stretches and shoulder rotations in the dry sauna before training.
What Nutrition Plan Has Worked Best For You?
During off-season I make sure I'm eating around 300 grams of protein per day and I really don't restrict any foods until my waist size gets over 38'. When my waist size gets over 38" I cut-back on my starchy carbohydrates and simple sugars. During pre-contest, I increase my protein to around 350 grams per day, cut-back my starchy carbohydrates and increase my fibrous carbohydrates. I eliminate all simple sugars.
I usually start my pre-contest diet around 12 weeks out, but it really depends my condition. I allow for 2.5 lbs of fat loss per week. As my diet progresses, I strategically reduce my starchy carbohydrates intake each week so that I'm losing 2.5 lbs of fat each week.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love the challenge of trying to improve with each show.
What Are Your Future Bodybuilding Plans?
Keep competing as long as I can.
What One Tip Would You Give Other Bodybuilders?
Never be satisfied with your physique.
Who Are Your Favorite Bodybuilders?
Lee Haney was the best bodybuilder of all-time...period.
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