- Name: Matt Soeder
- E-mail: firstname.lastname@example.org
- Age: 23
- Where: Hudson, OH
- Height: 5'2"
- Weight: 140-155 lbs off, 130 lbs conte
- Years Bodybuilding :4
- Favorite Bodypart: Legs
- Favorite Exercise: Dumbbell Flyes
- Favorite Supplements: Morphogen Nutrition's AlphaGen, Creatine Monohydrate
How Did You Get Started?
I begged my mom for a weight set on my 15th birthday and in order for me to convince her I had to show her I was working out for cross-country. After my cross-country season was over I gained 20lbs of muscle for baseball. I continued this throughout high school and into college. My girlfriend at the time convinced me to give a bodybuilding show a try and I learned how to diet and pose from a high school teacher who competes and have been hooked ever since.
What Workout Plan Worked Best For You?
During the off season I do a 5 days on (back, chest, legs, shoulders, arms), 2 days off routine. I keep switching which days I do which muscle group in order to find the order that works best for me and to keep my body guessing. I also do 10 minutes of HIIT cardio on a full body arc immediately after my weight session.
While dieting for a show I train only 4 days a week in order to let my body have a greater recovery time, doing 2 days on (chest/back), 1 day off, 2 days on (legs /shoulders), and 2 days off. Along with that I do 10 minutes of HIIT cardio followed by 15-20 minutes of posing. During one of my off days I do 30 minutes of steady state cardio.
Every other week I do round exercises, basically putting all the blood into my muscles first (isolation exercises like dumbbell flyes) then I go back to the main exercises (bench press). I also change my sets and reps around to 4 sets of 4-6 reps at times to keep my body guessing. Here's an example of my off-season plan:
- Lat Pulldown: 3 sets of 8-10 reps
- Seated Row: 3 sets of 8-10 reps
One Arm Dumbbell Rows: 3 sets of 10 reps
Pull-Ups: 3 sets of 15 reps
- Reverse Flyes: 3 sets of 10 reps
- Standing Straight Arm Pulldown: 3 sets of 10 reps
- Deadlifts: 3 sets of 10 reps
- Bench Press: 3 sets of 8-10 reps
- Dumbbell Incline Press: 3 sets of 8-10 reps
Dumbbell Flyes: 3 sets of 8-10 reps
Around The Worlds: 3 sets of 8-10 reps
Push-Ups: 3 sets of 15 reps
- Decline Press: 3 sets of 10 reps
- Cable Flyes: 7 sets of 10-12 reps
- Squats: 3 sets of 10 reps
- Hack Squats: 3 sets of 12 reps
- Hamstring Prone Curl: 3 sets of 10 reps
- Leg Extension: 3 sets of 10 reps
Seated Calf Raises: 3 sets of 25-30 reps
Standing Calf Raises: 3 sets of 25-30 reps
Walk Around Weight Room On Toes: 3 sets
- Dumbbell Shoulder Press: 3 sets of 10 reps
- Barbell Shrugs: 3 sets of 10 reps
- Arnold Press: 3 sets of 10 reps
Side Raises: 3 sets of 10 reps
Front Raises: 3 sets of 10 reps
Back Raises: 3 sets of 10 reps
- Around The Worlds: 3 sets of 10 reps
- Close Grip Bench Press: 4 sets of 6-8 reps
- Seated Biceps Curl: 4 sets of 8-10 reps
- Side Biceps Curls: 3 sets of 10 reps
- Dumbbell Skull Crushers: 3 sets of 10 reps
- Barbell Curls: 3 sets of 10 reps
- Reverse Triceps Pushdowns: 3 sets of 10 reps
What Nutrition Plan Has Worked Best For You?
Every person is different and so should be their nutrition plan; I've done keto diets before and they don't work well for me. After a few shows I wanted to find a coach that was more scientific to his approach to nutrition and contest prep. I found Layne Norton and Dr. Joe Klemczewski, both are great guys and know what they're talking about while they customize each diet to the individual.
I've been working with Joe now for 6 months and have enjoyed every moment of it and have also been able to keep my strength up with my lifts during my contest prep. My sample day looks like this:
- 1 pumpkin pancake:
1 scoop whey/casein blend protein
10g sugar free pancake mix
128g egg whites
122g 100% pure pumpkin
- 1 tbsp apple butter
- 3 tbsp whip cream
- 14 almonds
- Ham and pineapple pizza:
- 1 low carb tortilla
- 2 oz fat free cheese
- 2 oz diced ham
- 2 oz pineapple
- 1 oz pizza sauce
What Supplements Have Given You The Greatest Gains?
- Morphogen Nutrition AlphaGen: 1 serving
- Dymatize Nutrition Elite Gourmet: 1 scoop
Why do you love Bodybuilding?
The pump and natural high you get from lifting weights is amazing, and adding proper diet into the equation allows for maximum gains. Bodybuilding is a lifestyle and keeps you focused in the gym and with nutrition every single day, while giving you the choice to live a better life. Bodybuilding teaches you that in order to be successful at something you need to work hard at it and never give up.
What Motivates You To Follow A Healthy Lifestyle?
My daughter helps motivates me to live a healthy lifestyle. I want to be a good role model for her and do my best to be there for her as long as I can be. Every day while we are eating she gives me a front double biceps and asks how much bigger she's getting or she talks about exercising, and this just gives me the greatest joy in the world.
What Made You Want To Achieve Your Goals?
No one made me want to achieve my goals, I had a choice and I choose to. I'm very competitive and after I did my first show I knew I wanted to obtain my natural pro card so I set a goal. The drive and passion that I had inside of me kept me going and never stopping until I did reach that goal I had set.
What Are Your Future Bodybuilding Plans?
My future plans are to make my WNBF Pro debut and place in the top 5; from there I'd like to win a world bodybuilding title. I would also like to help all the natural bodybuilding federations come together in order to make one big federation and promote natural athletes.
What One Tip Would You Give Other Bodybuilders?
One of the hardest aspects in life and as a fitness competitor in the mental part of the game, your brain can and will play tricks on you so do your best to stay consistent and continue to fight for what you want to accomplish even if others doubt you one bit. Set your goals, visualize your goals and don't give up until you obtain your goals. Accomplish them while still enjoying your life without letting bodybuilding hinder any aspect of it.
Who Are Your Favorite Bodybuilders?
But every person that chooses to compete deserves to be recognized.
What Features Do You Use On Bodybuilding.com?