Amateur Bodybuilder of the Week: Justin Pense

Amateur Bodybuilder of the Week: Justin Pense! - Pics and info and more!

How Did You Get Started?

I got started by lifting for football in high school. I always lifted for strength, power, and speed. I didn't necessarily care about looking like a bodybuilder because I fell in love with football at a young age so that led me to more so worry about my lifting stats and my combine tests for future college football.

I was a great running back and I had already started getting recruitment letters by my junior year in high school. Right before my senior season in a scrimmage game I tore my ACL, meniscus, and buckled my PCL which then ended all recruitment/scholarships and all colleges lost interest. I was devastated.

I then started lifting to rehab because I was told I might be able to walk on to a college team my sophomore year, so I strived to get back healthier, stronger, and faster. I started lifting seriously my senior year and before I knew it, I fell in love with lifting and sculpting my body and I knew that I then wanted to further a career/hobby in bodybuilding.

My body responded very well to bodybuilding/powerlifting type exercises. My muscles grew ten times faster training as a bodybuilder compared to training for football. I got even more serious about bodybuilding my freshman year in college. I created a BodySpace profile and posted some pictures.

As time went on, quite a few bodybuilding promoters started asking me to do their shows but I didn't think I was ready. So I waited until my junior year in college and I entered my first bodybuilding show and won the overall junior division.

Justin Pense
+ Click To Enlarge.
Justin Pense

What Workout Plan Worked Best For You?

The workout plan that has worked best for me is a plan that is 3 days on and 1 day off and then repeat. I also incorporate Hany Rambod's FST-7 training into it.

Day 1: Chest
Day 2: Core/Quads/HIIT Cardio
Day 3: Triceps/Biceps/Calves
Day 4: Off


Day 5: Back/Forearms/Calves
Day 6: Core/Quads/Hamstrings/Glutes/HIIT Cardio
Day 7: Chest/Shoulders/Traps

For the next cycle, you can go back to the initial workout. Mix things up and substitute or switch muscle groups depending if you are sore or if you want to bring up a particular muscle group. The plan above works chest 1 1/2 times and back once in the first week but then back 1 1/2 times and chest once the following week.

It is a very balanced workout plan. Keep your rep range within 6 to 12 for most exercises and for the 7 sets at the end, do 12-15 reps with 30 seconds of rest. As mentioned above, do higher reps for legs. I do abs everyday for 10-15 minutes

Justin Pense
+ Click To Enlarge.
Justin Pense

What Nutrition Plan Has Worked Best For You?

My nutrition plans are always changing to fit either around my schedule, training, if I'm bulking, or if I'm cutting for a show. When I'm in contest prep my diet changes every 2 weeks so I can monitor my buddy and adjust the plan if I need to lose more fat or add in more protein so I don't lose any muscle. For contest prep, I do many variations of Keto dieting.

Below is a typical day for when I'm doing a medium bulk, but like I said before with how my diet changes in contest prep, my diet also changes when I bulk. I like to take in more protein than normal on heavy lifting days and I like to take in more carbohydrates on a volume training day.

Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5: Pre-Workout
Meal 6: Post Workout
Meal: 7
Meal 8: Before Bed
Justin Pense
+ Click To Enlarge.
Justin Pense

What Supplements Have Given You The Greatest Gains?

I have always stuck to somewhat simple supplementation.

Upon Waking:
Upon Waking & Before Bed:
Upon Waking & Afternoon:
With Meal 1:
With Every Meal:
In Between All Meals:
Pre-Workout:
Pre-Workout & Post Workout:
Post Workout:
Before Bed:

Why do you love Bodybuilding?

I love bodybuilding because after a career ending injury that hindered me from playing football, I felt like I wasn't going to find something that gave me a sense of accomplishment as football did. Bodybuilding now makes me feel more accomplished, healthier, satisfied, and keeps me much more interested.

I love that there is always room for more knowledge when it comes to bodybuilding. I am always learning and growing. I also love that bodybuilding can most definitely be a lifelong sport. I like to think in most cases, the older bodybuilder can be the better bodybuilder. Overall, I love bodybuilding.

What Motivates You To Follow A Healthy Lifestyle?

I was always told that there is going to be someone out there that is bigger, stronger, and faster. So I tell myself everyday that can be you, the best; through discipline, hard work, and a lifestyle of eating healthy and lifting big.

What Made You Want To Achieve Your Goals?

I was raised to believe that achieving a goal or a dream can be one of the most rewarding things in life. You can accomplish anything you set your mind to, no matter what it is.

Justin Pense
+ Click To Enlarge.
Justin Pense

What Are Your Future Bodybuilding Plans?

I hope to have a great future in bodybuilding. My overall goal is to become the best because with becoming the best, success will come. I hope to step on the Olympia stage someday but as of right now, I'm not trying to fill my head with the idea of instantaneous bodybuilding results as I know this sport takes discipline and time. I'm taking one day at a time and I'm giving it my all so I can become the best someday!

What One Tip Would You Give Other Bodybuilders?

My tip to other bodybuilders is to stay strong, not just physically, but mentally. This sport can most definitely be mentally exhausting so with that, keep your head up and keep moving forward. There could be a show where 100 competitors show up and only 1 wins.

In my eyes, every one of those guys or girls is a winner when they give their all by dieting hard, training with intensity, and they have the guts to step on stage. That's a winner. So I would encourage anyone to give this sport a try because it is one of the greatest feelings in the world to feel a sense of accomplishment and that's just what the sport does, win or lose.

Who Are Your Favorite Bodybuilders?

Phil Heath, Mike Ashley, Bob Paris, Arnold Schwarzenegger, and Sergio Oliva.

What Features Do You Use On Bodybuilding.com?

I use the site for ordering all of my supplements. I am also always checking up on my BodySpace and networking with people that obtain the same goals or lifestyle that I do. I am also occasionally on the forums looking for answers or even answering questions.