- Name: Michael Ferencsik
- E-mail: firstname.lastname@example.org
- Age: 45
- Where: Naples, Florida
- Height: 5' 11"
- Weight: 190 Lbs., Contest: 183 Lbs.
- Years Bodybuilding :33
- Favorite Bodypart: Chest
- Favorite Exercise: Guillotine Press
- Favorite Supplements: MuscleTech Cell-Tech Hardcore
How Did You Get Started?
When the bodybuilding bugs bites for the first time you never forget it. Believe it or not I was only eight years old. I was sitting on the sofa with my father watching a Hercules movie staring the great Steve Reeves. For me at the age of eight it wasn't so much Steve Reeves himself, although I had never seen anyone quite like him before.
It was more my fathers reaction. I can remember it like it was yesterday. He said now that guy has one heck of a build on him!" My father never really expressed himself like that, to be impressed by anything it had to be really special. If my father was blown away by this guy that's how I want to look when I get older. So right then and there I decided that I will someday posses a physique to be proud of and that would also inspire others, the same way Steve Reeves inspired my Dad. I never looked back and actually seriously started training when I was thirteen in my garage.
View My BodySpace Profile: bodyspace.bodybuilding.com/MJFsr0.
What Workout Plan Worked Best For You?
I'm closer to 50 these days than I am to 40 so my training program needs to respect that fact. My priority these days is placed on optimizing my intensity while in the gym and focus on my recovery when I walk out the door.
My goal is to constantly refine and improve the physique I have spent thirty some years building up. I'm in and out of the gym in one hour, thirty second rests between sets is the max, strict form and complete focus on each and every rep is mandatory. No B.S., no small talk just keeping the pedal to the medal. I'm hitting each body part once a week and I prioritize my weaker parts in the beginning of the week.
Sample Training Week:
Monday: Chest, Shoulders, Triceps
Incline D.B. press: 4 set, 60 lbs x 10, 65 lbs x 10, 70 lbs x 8, 80 lbs x 6
Dips: 5 sets, (body weight only) x 12 to 15
Pec deck: 3 sets 150 lbs x 15
Close grips on smith machine: 185 x 12, 200 x 10, 225 x 6
Skull crushers: 5 sets, e-z curl bar, 90 lbs x 12
Superset tricep pushdowns with overhead tricep extensions using the rope: 4 sets / 12 reps each
1/2 hour cardio, bike or walk
Weighted abs: Abdominal machine 5 sets, 180 lbs x 10
Weighted leg raises with D.B. 5 sets, 25 lb x 15
Wednesday: Back, Biceps, Forearms
Pullups: five sets wide, five narrow, bodyweight x 10
Deadlifts: 225 lbs x 10, 315 lbs x 10, 350 lbs x 8, 400 lbs x 4 to 6
Pulldowns: five sets ending each set with 1/4 reps (bar does not go more than a 1/4 of the way back up), 190 lbs x 12 to 15
Standing barbell bicep curls: Short Olympic bar, 90 lbs x 10
Seated incline D.B. curls: 5 sets, 40 lbs x 12
Drag curls: Short Olympic bar 4 sets, 50lbs x15
Seated barbell wrist curls on bench: 3 sets under hand grip 135 lbs x 12, 3 sets overhand grip 65 lbs x 12
1/2 hour cardio, walk or bike.
Intervals, keeping heart rate between 60% to 80% max. One minute at 80% three minutes at 60%
No weight ab routine
Tri set, Jack knifes/ exercise ball crunches/ Ab wheel. Three sets 20 reps each.
Friday: Legs & Calves
Squats: 225lbsx20, 315lbs x12, 350lbsx8, 405x6
** Replace regular squats once a month with my killer quad routine 500 rep no weight squat
Cybex leg press: One leg, 4 sets, 230 lbs x 20
Cybex leg extensions: 4 sets, 130 lbs x 10
Supine leg curl: 4 sets 130 lbs x 10
Seated leg curls: 4 sets 130 lbs x 10
Floor work/ glutes - Donkey kicks, straight leg kicks, pelvic tilts: 10 lb ankle weights 20 reps each no break
Adductor machine (inner thighs): 2 sets, 130 lbs x 15
What Nutrition Plan Has Worked Best For You?
As a natural bodybuilder I stay very close to my competition weight all year long. I have created a diet that allows me to remain at about 4.5% body fat and still put on a small amount of lean muscle mass every year.
The diet is a high protein, moderate carb, low fat program. I take in about 1.5 grams of lean protein per pound of lean muscle mass. I break that amount up into 8 or 9 feedings every two hours. I stay to about 150-200 grams of carbs per day and keep my dietary fat to 25 grams or less per day.
I find the single most important tool is my food journal. I never leave home without it. It helps me stay accountable to myself and remain consistent. Consistency is the key to any diet, it's what we do every day that makes the difference. Nutrient timing is very big part of the program as well.
I always respect my one hour anabolic window and always get in a post-workout protein drink combined with a simple carb. That simple carb is the only one of the day. I also try to get in more complex carbs early on in the day, especially for my first meal when I get up in the morning.
I always have one cheat meal per week. I try to make it Saturday night, that way when I wake up each Saturday morning I'm ripped to shreds. Believe or not I even have one the week before a competition. That is the benefit to living the lifestyle 24/7. The only thing I do is reduce my daily caloric intake by about 300 calories of complex carbs per day the week before a competition.
What Supplements Have Given You The Greatest Gains?
As a natural bodybuilder I try to keep my supplement arsenal very simple. The one supplement that has given me consistent strength and endurance increases is without a doubt MuscleTech Cell-Tech. I usually go on a six week cycle once or twice per year. I always feel like I'm climbing a flight of stairs.
Each cycle brings me up another level and I have always been able to maintain that level once I go off. I would suggest it to anyone looking to try to constantly improve. Best of all it's the one supplement approved by the INBA (The International Natural Bodybuilding Association) which abides by the IOC (International Olympic Committee) standards.
Why do you love Bodybuilding?
Bodybuilding gives me an incredible feeling of accomplishment every day. I feel as if I am better today than I was yesterday and I know I will be better tomorrow than I am today. It's a very positive way to live your life and teaches that there is no substitute for dedication, discipline, patience and perseverance if you want to succeed in life.
What Are Your Future Bodybuilding Plans?
I compete exclusively in the INBA (The International Natural bodybuilding Association). I plan on keeping my schedule of about four competitions per year for as long as Mother Nature allows. I hope to be stepping on stage well into my senior years. I am also looking for endorsement opportunities in the supplement and fitness industries to help give my bodybuilding career and the INBA more exposure.
As the 2007 INBA Forever Natural Universe Champion and Silver medal winner in the 2007 Natural Olympia my goals are now set on bringing home a Gold medal in 2008 Natural "O".
I also look forward to promoting my first INBA show this year. The South Eastern USA in Naples Florida on July 19th.
What One Tip Would You Give Other Bodybuilders?
Bodybuilding is your key to success in and out of the gym. The endless rewards and positive transformations will give all aspects of your life greater meaning. Cherish bodybuilding as I do and remember to enjoy the journey for the destination should always be moving forward.
Who Are Your Favorite Bodybuilders?
Steve Reeves: for being so far ahead of his time and for possessing one of if not the most genetically gifted physiques of all times.
Frank Zane: A true hardgainer to Mr. Olympia, nothing else needs to be said.
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