- Name: Jon Rusteen
- E-mail: firstname.lastname@example.org
- Age: 22
- Where: Sacramento, California
- Height: 5' 10"
- Weight: 185 Lbs.
- Years Bodybuilding :2
- Favorite Bodypart: Arms & Back
- Favorite Exercise: Deadlift (sumo style), any arm exercises
- Favorite Supplements: Leukic, Anator P-70, NO-Xplode, Monster energy drink
How Did You Get Started?
I have always been into working out and one day in March 05 I saw a flyer in my gym for a natural bodybuilding competition. I think I immediately decided that I wanted to do it and I have been ever since.
What Workout Plan Worked Best For You?
For me the best workout plan is a system based on periodization and pyramiding weight. I will go heavy for 1-6 reps, intermediate for 6-12 and light for 12-15 and they will last about 6 weeks or so and I always pyramid my weight. I was never big on a strict workout routine, my philosophy is work out if you feel like it. Nothing is worse than going to the gym and getting hurt because you are not mentally or physically ready to work out the way you want.
My favorite routine is not specifically based on certain days on and certain off. Sometimes I can go to the gym for several weeks at a time before needing a day off and sometimes I need three days in a week off. My heavy power lifting routine gave me the best results and it went something like this:
3-4 exercises for each with 3-4 sets, not counting warm-up. You can add in abs and delts whenever you feel like it.
What Nutrition Plan Has Worked Best For You?
Since I am an ectomorph and have never really been able to put on weight, especially muscle, I found that simply eating a lot does the trick. I began to consume a little over 1000 calories within the first 2 hours after I would work out including a weight gaining shake and maybe a protein bar while I was working out. I would always have a good breakfast, usually something with egg beaters as well.
Small meals about 6 times a day did the trick also. I weighed 155 lbs in march of 05 when I first started and I now weigh 185 lbs. Its all about getting the right amount of calories in carbs, protein and fat to sustain your current level of muscle and grow more at the same time.
What Supplements Have Given You The Greatest Gains?
I was brought up on the BSN stack of Cell Mass, NO-Xplode and Nitrix which I think significantly upped my drive to workout and the intensity of my workout. I eventually switched to the new products by Muscletech like Leukic and Anator-P70 which keep me strong and growing all day.
Why do you love Bodybuilding?
Bodybuilding is a sport that does not discriminate, anybody can do it with the right drive and focus. Bodybuilders are the strongest and best looking/disciplined athletes in the whole world and I enjoy being a part of that.
What Are Your Future Bodybuilding Plans?
My plans are to turn pro in natural bodybuilding and eventually join the ranks of the NPC and show the whole bodybuilding world who I am.
What One Tip Would You Give Other Bodybuilders?
You have to lose before you can win - nobody gets anything handed to them, hard work and determination is what beats everybody else.
Who Are Your Favorite Bodybuilders?
Phil Heath, without a doubt if he could look the way he did at the Colorado and New York show at Olympia, HE WINS. The disparity between Heath and second place Charles was enormous. Johnny Jackson and Branch Warren, both are the two strongest guys on earth and they are not that big. It's time for a new era where the smaller more defined body wins over a sluggish mass monster 3% body fat or not.
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