- Name: Jason Hanson
- E-mail: Ramonsells2@hotmail.com
- Age: 23
- Where: Reno, NV
- Height: 5' 10"
- Weight: 210 Lbs Off 170 Lbs Contest
- Years Bodybuilding :6
- Favorite Bodypart: Triceps
- Favorite Exercise: Dips
- Favorite Supplements: MHP, Universal and VPX
How Did You Get Started?
I grew up in and around sports since I could remember. My dad, grandparents, cousins, and uncles all played and coached different levels of sports. So of course I followed in their footsteps and played a mix of sports. I played baseball, ran track, soccer, basketball, tennis, and wrestling and even dabbled in ice hockey. Like most athletes I wanted an edge on my competitors and took up weights my junior/senior year.
It hit me hard and I loved it. I remember my first 1 rep max bench was 95lbs weighing 95 lbs. I then continued to push myself to get stronger and as a byproduct I grew. My senior year I was progressing fast and was as strong, if not stronger than most of the football stars. My love for weight lifting soon shifted into bodybuilding and over 100 lbs later here I am.
What Workout Plan Worked Best For You?
I am a firm believer in lifting heavy weights but understanding how lifting properly and consistently adds up. When I first started I wanted the big bench, squat and deadlift. Now, I still want that big lift, but with reps in the 8-12 range for muscle hypertrophy. Compound exercises are key to all muscle development and isolation moves for nice clean cuts. Always put your effort into your weak body parts hitting them hard early in the week. The best workout plan for me is divided into two areas. Off- season and Contest prep
Two days on, one off, two days on, active recovery on weekends.
Day 1: Legs
- Seated Leg Curls: 3 sets of 20, 15, 10 reps
- Leg Extensions: 3 sets of 20, 15, 10 reps
- Barbell Squats: 4 sets of 25, 15, 10, 5 reps
- Leg Press: 4 sets of 15, 12, 10, 50 reps
- Leg Press Calf Raises: 4 sets of 25, 20, 15, 10 reps
- Straight Leg Deadlifts: 3 sets of 15, 15, 15 reps
- Walking Lunges: 3 sets of desired distance
- Standing Calf Raises: 4 sets of 5, 10, 15, 20 reps
- Seated Calf Raises: 4 sets of 25, 15, 10, 50 reps
Day 2: Chest/Triceps/Side Delts
- Machine Flyes: 2 sets of 25 reps
- Rope Triceps Extensions: 2 sets of 25 reps
- Incline Dumbbell Presses: 4 sets of 15, 12, 10, 8 reps
- Barbell Bench Press: 4 sets of 12, 12, 12, 50 reps
- Decline Bench Press: 2 sets of 8, 15 reps
- Cable Crossovers: 4 sets of to failure
- Dips: 3 sets of 20, 10, 5 reps
- Overhead Extensions: 3 sets of 10, 12, 15
- Reverse Grip Cable Extensions: 3 sets of 15, 15, 50 reps
- Dumbbell Side Laterals: 3 sets of 5, 8, 12 reps
- Dumbbell Side Laterals: 1 drop set to failure
- Cable Side Raises: 3 sets of 12 reps
Day 3: Off
Day 4: Back/Biceps/Rear Delts
- Pull-Ups: 1 warm-up set of 20 reps
- T-Bar Rows: 4 sets of 15, 12, 8, 5 reps
- Deadlifts: 3 sets of 15, 10, 5 reps
- Seated Cable Rows: 3 sets of 5, 8, 20 reps
- Close Grip Lat Pulldowns: 3 sets of 5, 8, 20 reps
- Stretching Exercises
- Close Grip Pull Ups: 3 sets of 15, 12, 10 reps
- Seated Barbell Curls: 2 sets of 10, 10 reps
- Standing Dumbbell Curls: 2 sets of 8, 8 reps
- Cable Curls: 1 drop set to failure in four drops
- Bent Over Lateral Raises: 3 sets of 10, 8, 5 reps
- Cable Pulls: 3 sets of 15, 15, 15 reps
- Reverse Flyes: 2 sets of 10, 15 reps
Day 5: Abs/Calves/Traps
- Hanging Leg Raises: 6 sets of 16 reps
- Rope Cable Crunch: 6 sets of 20 reps
- Machine Crunch: 3 sets of 15 reps
- Decline Crunch: 3 sets of 15 reps
- Crunches: 1 set to failure
- Standing Calf Raises: 4 sets of 20, 15, 10, 5 reps
- Seated Calf Raises: 4 sets of 25, 15, 10, 5 reps
- Dumbbell Shrugs: 3 sets of 20, 10, 5 reps
- Barbell Shrugs: 3 sets of 10, 10, 10 reps
Day 6 And 7: Active Recovery
What Nutrition Plan Has Worked Best For You?
As an ectomorph/mesomorph I'm lucky enough to have the genes to eat and eat. While I'm bulking I eat a surplus of calories to fuel my heavy workouts and give me a little stored body fat to stay anabolic 24/7. I avoid trans-fat at all time and limit my fast food and saturated fat meals.
My top ten bulking foods are
- Whole Wheat Pasta
- 2% Milk
- Tri Tip
- Loaded Sandwiches
- Fibrous Fruits
- MHP's Up Your Mass
As for contest time I really dial in on my macronutrients and narrow it down to straight muscle fuel. I eliminate all dairy first, bread, juice, sugars, and extra condiments. For contest prep eating gets boring but really turns you into a bodybuilder. I focus on protein first then make sure I get just enough of the healthy fats and low-glycemic carbs.
Meal 1: 8 AM
- 2 whole eggs
- 1/2 cup egg whites
- 1 cup spinach
- 4 oz lean ham
- 1 cup oatmeal
- 1 glass water with fat burner and vitamins
Meal 2: 10:30 AM
- 1 sweet potato
- 1 chicken breast
- 2 cups spinach salad
- 1 cup green veggies
- 1 glass water with 3 salmon oil pills
Meal 3: 12:30 PM
Workout: 1 PM
Post Workout: 2 PM
Meal 4: 4 PM
Meal 5: 6:30 PM
Meal 6: 9 PM
Meal 7: 11:00 PM
What Supplements Have Given You The Greatest Gains?
- Best weight gainer is MHP's Up Your Mass since it has high quality carbs (no maltodextrin.)
- Universal's Animal Cuts gives me good energy while dieting and has a great diuretic in it.
- Dymatize's Creatine is great for strength.
- NOW Salmon Oil during dieting phases and overall health.
- Labrada's Super Charge for workout energy and amazing taste.
- LG Sciences BC+EAA during workouts to prevent over training.
- CytoSport's Whey Isolate for recovery and the variety of flavors.
- Plus many more, see what works best for you.
Why do you love Bodybuilding?
It's you against you in this sport. You make every decision and provide yourself with the motivation to sculpt your body. I've played many team sports and have done well but never felt the gratitude I do when I finish a workout or contest. I was always good at all the sports I participated in but was never the best. Bodybuilding has a different feel and a greater overall benefit.
You learn how your body works through nutrition, cardio, resistance training and your mental ability to fight through the pain. Changes keep me going and motivate me to not give up and push through any barrier, and also bring out my personal best. I'm so glad I found this sport/hobby and will continue until, and day I die. Take a look at Ed Corney at 77 or Morjorie Newlin who is 86 and just beginning her healthy fit lifestyle. She competes, and can squat one wheel at 86. Come on, that's motivation! And a sport anyone can participate in.
What Motivates You To Follow A Healthy Lifestyle?
I've always had healthy up bringing with fitness and healthy eating since I could remember. Both of my parents were athletes who understood the benefits of living a healthy lifestyle. I first realized how much diet had to do with fitness when I entered my freshman year in college and started taking nutrition classes. I instantly fell in love with the human body and how all the things we do come to a certain outcome.
I have stayed natural in a sport blown out by excess steroids and synthetic hormones. The glamour and massive looks still amuse me and looks awesome on paper. But in the end, I know, I can succeed with proper nutrition, training, supplements and good genetics.
What Made You Want To Achieve Your Goals?
I've always been a goal oriented person who has a very competitive nature at hand. Goals are something you strive for and will one day obtain if you give it your all and want it. Becoming a certified trainer was a goal I had as a young boy and now love my job helping others become healthy and the best they can be. It's rewarding to see people change with your help and knowledge.
I also recently entered my first bodybuilding contest and did very well, placing first overall novice and second overall in Mr. Reno. It took me a few years to get my thoughts and heart into but I did and surpassed my personal goals. You never know until you try, and try hard! Friends, family and peers are the extra nudge you need to go further toward your goals and are needed along the path. Tell your friends and family just how much you love this sport and ask for their support and motivation. "I will succeed", say it often and proudly as you progress through bodybuilding and life.
What Are Your Future Bodybuilding Plans?
I'm very excited for my near future in bodybuilding, with 3 more shows remaining this year. My first show was June 12th Mr. Millennium/Mr. Reno in which I placed 1st in novice, 1st place in overall Millennium, and 2nd place overall in Mr. Reno. For my first show I couldn't ask for any better results. August 14th is Team Nevada State, followed by the Team USA Nationals and finally the Natural Olympia on Nov 12th. I needed to qualify by winning one overall and entering two contests before I could be eligible for the USA Nationals. If I place top five in my division, then I will then be heading back home to compete in the biggest Natural show in the world The Natural Olympia. Very pumped to have this show in my home town. Wish me luck! Oh, and I also received my pro card trial!
What One Tip Would You Give Other Bodybuilders?
The best thing I've ever done for myself is to write down my weaknesses. Take yourself, a seasoned bodybuilder, knowledgeable friend or judge, and rate your best through worst body parts. Having these written down in my journal, mirrors, and wallet help me realize what I need to invest my time into, to be the best. I train my weaker body parts first and bring them up before I advance my superior muscle groups. As a bodybuilder symmetry is key and will put you above your competition.
Also, for anyone looking to improve their health or physique, I would have 2 cooking nights where you do the majority of your cooking. I take Sunday and Wednesday night and dedicate it to cooking for the week. It helps me to save time and creates enough meals to avoid fast food or other unhealthy convenient food.
Who Are Your Favorite Bodybuilders?
Ed Corney (best poser), Arnold (best motivator), Frank Zane (best physique), Steve Reeves, John Grimek, Larry Scott, Serge Nubret and for the new guys gotta love Dexter Jackson and Ronny Rockel. Also the less known natural freaks Layne Norton, Jim Cordova, and John Hansen.
What Features Do You Use On Bodybuilding.com?
The obvious answer is the store, but I also use BodySpace, and all the useful articles. I've had a BodySpace since I started lifting and bought my first supplement which was creatine monohydrate. The store is useful; since shipping is cheap and always has the best deals with buy 2 get one free or better. I have read most if not all the articles and find them great but I hope one day you'll be reading what I wrote on Bodybuilding.com.