- Name: Matthew Vasco
- E-mail: Cnymaster48@aol.com
- Age: 48
- Where: Whitesboro, New York
- Height: 5' 9"
- Weight: 210 Lbs., Contest: 198 Lbs.
- Years Bodybuilding :34
- Favorite Bodypart: Legs
- Favorite Exercise: Squats
- Favorite Supplements: Nitro-Tech and Cell-Tech
How Did You Get Started?
At age 14 my best friend's father, who was a bodybuilder, started me training. My own father was in prison and I lived in a high crime area. Bodybuilding kept me out of trouble and gave me the confidence to rise above the bad situation.
What Workout Plan Worked Best For You?
I prefer off season training to pre-contest even though they are similar. In the off season I can concentrate on improving those weaknesses identified during the previous contest. I almost always train one body part a day and each body part once a weak. I use strict form and work to failure between 12-6 reps while increasing the weight in successive sets. I change the exercise order and selection each workout to prevent adaptation and generally complete 16-20 sets for large muscle groups and a few less for the smaller muscles.
I typically work the weakest body part early in the week when energy levels are at their peak and split my leg training into quads and hamstrings on separate days. I workout 6 days a week and take a day off when my body tells me to instead of training Monday through Saturday with Sundays off.
What Nutrition Plan Has Worked Best For You?
I keep my body fat levels low all year round by eating a wide variety of nutrient dense foods at or just above my average daily caloric expenditure during the off season and just below pre-contest. I have to be careful nutritionally because I never do cardio. I eat whole foods as often as possible 6-8 times a day and only use supplements pre and post-workout.
What Supplements Have Given You The Greatest Gains?
I get a great response from Nitro-Tech and Cell-Tech but really depend on whole foods for best results. I am fortunate to be able to eat every 2-3 hours without any limitations but if I couldn't I would be a great deal more dependant on supps.
Why do you love Bodybuilding?
This is one of the few sports you can compete in your entire life. Bodybuilding has given me self-confidence and a sense of real accomplishment. While competing regionally and at the Master's Nationals I have met a lot of great people and have many great memories.
What Are Your Future Bodybuilding Plans?
I am hoping to complete in Jeramy Freeman's Ironman Classic (see 2006 Contest for past info), The Rochester Bodybuilding Championships and the Master's Nationals in the summer of 2007. I will continue to improve my physique and compete until it is no longer fun... I don't think that is going to happen anytime soon!
What One Tip Would You Give Other Bodybuilders?
Listen to your body and do not ignore sore or injured muscles or connective tissue. Last Memorial Day, 48 hours after the Ironman Classic, I tore my right triceps tendon off the elbow while performing dumbbell bench press. My elbow had been sore for several months while preparing for the upcoming contests.
Although I tried to work around the injury, my worst fear was realized on that fateful morning when it tore. I was lucky though because there really wasn't any damage to the muscle itself and the tendon was able to be re-attached with no loss of function or range of motion. At the time of this writing I am completely recovered and training hard again, although "carefully."