- Name: Malcolm Sirmons
- E-mail: firstname.lastname@example.org
- Age: 23
- Where: Greenville, SC
- Height: 6'
- Weight: 240 Lbs
- Years Bodybuilding :4
- Favorite Bodypart: Legs
- Favorite Exercise: Squats
- Favorite Supplements: Scivation Xtend
How Did You Get Started?
I played sports my whole life and I had knee injuries that required surgeries in the 11th and 12th grade and could no longer play so I trained for rehabbing my knees. I started to enjoy learning and watching my body change from the rehab so I continued with it and someone told me to do a bodybuilding competition in my area I dieted for it when I was 19 and I got hooked!
What Workout Plan Worked Best For You?
I think a lot of different workout routines work but the key is consistency and intensity. I think a lot of different rep ranges can be used as long as you continue to push your limits. I stick to the basics as far as type of exercises. I have used drop sets, supersets, low reps, higher weight, a lot of different splits but the key for me is to make sure I train hard as I can and listen to my body.
My current split is:
|TERMS YOU'LL NEED TO KNOW|
Day 1: Quads/Hams/Calves
- Squats: 4-5 sets of 5-8 reps
- Stiff Legged Deadlifts: 3-4 sets of 5-8 reps
- Standing Leg Curls: 3 sets of 8-12 reps
- Walking Lunges: 2 sets of 8-12 reps
Day 2: Chest/Abs
- Incline Barbell Press: 3 sets of 5-8 reps
- Flat Dumbbell Press: 3 sets of 8-12 reps
- Pec Deck: 2 sets of 8-12 reps
- Decline Press: 2 sets of 8-12 reps
- Hanging Knee Raises: 3 sets of 8-15 reps
- Rope Crunches: 3 sets of 8-12 reps
Day 3: Off
Day 4: Shoulders/Triceps
Military Dumbbell Press: 3 sets of 8-12 reps
Side Laterals: 3 sets of 12-15 reps
- Reverse Flyes: 3 sets of 8-12 reps
- Skull Crushers: 2 sets of 8-12 reps
- Rope Pressdowns: 2 sets of 8-12 reps
Day 5: Back/Traps/Biceps
- Cable Rows: 3 sets of 8-12 reps
- Deadlifts: 3 sets of 5-8reps
- Bent Barbell Rows: 2 sets of 8-10 reps
- Barbell Shrugs: 3 sets of 8-12 reps
- Barbell Curls: 2 sets of 8-10 reps
- Hammer Curls: 2 sets of 8-10 reps
Day 6: Off
Day 7: Off
Usually performed on off days as HIIT intervals on a stationary bike or post workout as less intense more moderate on an elliptical.
What Nutrition Plan Has Worked Best For You?
I think nutrition is key to building a good physique. I like to keep a good combination of protein, carbohydrate, and fats. I have learned more and more about diet as I progress as a bodybuilder and hope to continue to learn ways to improve.
My current diet is:
Meal 1: Breakfast/Pre-Workout
Meal 2: Post-Workout
- 2 scoops Scivation Chocolate Whey
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I enjoy bodybuilding because it pushes me to constantly improve and it's not only physically challenging but takes mental strength as well to break through plateaus and reach goals that I have set for myself.
What Motivates You To Follow A Healthy Lifestyle?
The motivation for me is the knowledge that I have gained so far. Now that I know how to be healthy and how to eat proper it's hard to go back knowing that I have the ability to live a healthier lifestyle.
What Made You Want To Achieve Your Goals?
The drive for me comes from my competitive nature. It's hard to express in words how it feels to aim for something and devote a lot of time and energy to the goal and achieve it, it's an awesome feeling.
What Are Your Future Bodybuilding Plans?
My future goals for bodybuilding are to get my natural pro card, God willing it will be next year.
What One Tip Would You Give Other Bodybuilders?
For other competitors I would say find something that gives you the desire to do this day in and day out. Without the desire you will not be consistent. It simply takes time and you have to be patient and fall in love with the process of what it takes to succeed.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?