- Name: Mike Noblin Jr.
- E-mail: firstname.lastname@example.org
- Age: 25
- Where: Murfreesboro, TN
- Height: 6'3"
- Weight: 245 Off-Season 210 Contest
- Years Bodybuilding :3
- Favorite Bodypart: Shoulders
- Favorite Exercise: Any Bicep Exercise
- Favorite Supplements: ON 100% Whey, Juice Plus, ZMA
How Did You Get Started?
I started lifting weights for baseball at the age of 15. It was strictly for baseball, as I didn't even know what bodybuilding was. It was indeed love at first lift though (just from the adrenaline rush and muscle pumps)!
I have always been an ectomorph or "hardgainer" as people like to call it. I have very lean genetics, making it harder for me to put on size. At the age of 16 I finally started researching the concept of truly bulking up and (after 2 yrs of grueling workouts and tons of protein powders) got my bodyweight from a skinny 140lbs to a respectable 200lbs.
I excelled on the field and God blessed me with a college baseball scholarship. For 3 yrs at did well at the college level, and dreamed of a chance at playing professionally. I had workouts with many MLB teams and things seemed to really be falling into place. However, disaster struck with a shoulder injury, and after a few more unfortunate circumstances I was forced to give up the game I love. I grew extremely depressed and honestly thought I'd never reach that level of happiness and contentment again. I prayed God would show me another outlet, another hobby in which to better myself and more importantly glorify Him. Thankfully, I found bodybuilding. I truly fell in love with the sport my senior year of college back in 2005, and I haven't looked back. I competed and placed 3rd in my first show in June of 2006. It was one of the greatest experiences of my life.
What Workout Plan Worked Best For You?
I'm a big believer in high intensity (low volume) training, especially for hardgainers like myself. People fail to realize that you grow while resting and getting plenty of nutrients. Lee Haney said it best, "stimulate but don't annihilate". Here's my current split for Off-season or pre-contest:
|TERMS YOU'LL NEED TO KNOW|
Monday: Back / Abs
- Lat Pulldowns: 3 sets of 6-10 reps
- Dumbbell Rows: 2 sets of 6-10 reps
- T-Bar Rows: 2 sets of 6-10 reps
- Chinups: 2 sets to failure
- Deadlifts: 2 sets of 4-10 reps
Click Here For A Printable Log Of Mike Noblin's Monday Workout.
Tuesday: Shoulders / Calves
- Dumbbell Shoulder-Press: 3 sets of 4-10 reps
- Side Lat Raises: 2 sets of 8-10 reps
- Rear Lat Raises: 2 sets of 8-10 reps
- Upright Rows: 1 set of 8-10 reps
- Shrugs: 2 sets of 10-12 reps
Click Here For A Printable Log Of Mike Noblin's Tuesday Workout.
- Leg Extension: 2 sets of 10-15 reps
- Squats: 3 sets of 5-10 reps
- Hack Squats: 2 sets of 8-10 reps
- Lunges: 2 sets of 8-10 reps
- Lying Leg Curls: 2 sets of 8-12 reps
- Seated Leg Curls: 2 sets of 8-12 reps
Click Here For A Printable Log Of Mike Noblin's Thursday Workout.
Friday: Chest / Calves
- Pec Deck Flyes: 2 sets of 8-10 reps
- Barbell Bench Press: 2 sets of 5-10 reps
- Incline Dumbbell Press: 2 sets of 8-10 reps
- Decline Barbell Press: 1 set of 8-10 reps
- Incline Flyes: 2 sets of 8-10 reps
Click Here For A Printable Log Of Mike Noblin's Friday Workout.
Saturday: Biceps / Triceps
- Barbell Curls: 2 sets of 8-10 reps
- Preacher Curl: 2 sets of 8-10 reps
- Hammer Curls: 2 sets of 8-10 reps
- Close Grip Bench: 2 sets of 8-10 reps
- Overhead Press: 2 sets of 8-10 reps
- Reverse Grip Pushdowns: 2 sets of 10-12 reps
Click Here For A Printable Log Of Mike Noblin's Saturday Workout.
What Nutrition Plan Has Worked Best For You?
Nutrition Plan: Off-Season
My nutrients breakdown like this during the bulking season:
- Protein is kept at 1.5 g per lb of bodyweight (which is around 350grams)
- Carbs are kept high, around 600g per day spread out over 7 meals
- Healthy fats from natural peanut butter and almonds (about 120g)
- 3 times a week I believe in a heavy cheat meal, eating whatever you want, I find this really helps me put on size. To grow, you need calories!
Nutrition Plan: Pre-Contest
I work with a nutritionist (Justin Edwards) during contest prep. He can be reached at
email@example.com for contest preparation needs. He keeps me sane and takes the guesswork out of the dieting process. We are big believers in Dave Palumbo's keto-genic diet for getting really ripped. Here's an overview of it:
Carbs are kept to a bare minimum and Fats are kept high for energy. This diet has worked like a champ for me, as I've went from 245lbs at 14%, to 210lbs at 4%. Justin then makes many adjustments along the way according to how his clients look.
What Supplements Have Given You The Greatest Gains?
I personally believe supplements are way overrated. You make your best gains with whole food. However I do believe in a good solid protein powder like ON's 100% Whey or Isopure 100% Whey Isolate. I also like Up Your Mass by MHP. My favorite supplement is Juice Plus. It gives you 12 servings of fruits and vegetables in just 4 pills.
Why do you love Bodybuilding?
Wow! What a question! I could write a book about why I love this sport. I think the main reason I love it is because I get to glorify God while doing something that I love. I relish challenges and in bodybuilding the challenges never end. That's what's so great about this sport: No matter how much you accomplish you can always bet bigger and better. I love this sport because it's my outlet. It's my time to de-stress from job problems, family issues, financial issues, or relationship problems. Working out is very therapeutic. This is without a doubt the greatest sport there is.
What Are Your Future Bodybuilding Plans?
I'm currently 2 weeks out from my second show (NPC NORTHERN KY on MARCH 22nd). I am a full 20lbs heavier than 2006 with better conditioning. I can't wait to get onstage and cash in on the hard work. After that show, I plan to do the Panhandle Showdown on April 5th. Then after that, it's back to the gym and my favorite part of bodybuilding: Bulking Up!
I seriously doubt that I have the genetics to ever be a pro, but I would love the opportunity to compete at the Open level and hopefully make it to the national stage one day. I hope to one day be a contest prep advisor and help others reach their fitness goals. I have my personal training certification through ACE and love getting to train as many clients as possible (as my 60+hr of wk sales job will allow). I plan on competing for a long, long time!
What One Tip Would You Give Other Bodybuilders?
Consistency! Keep your priorities in order. Your faith and family should remain at the top of the list. Just remember that bodybuilding is something that you do, its not who you are! And no matter what: Never give up, no matter the circumstances. I want to thank God for giving me life, and for His love and mercy.
I want to thank my family (Mom and Dad I love you). And last but not least thank you to my beautiful girlfriend Kelley, whose love and support and acceptance with this selfish sport means SO VERY MUCH to me (I love you honey!)
Who Are Your Favorite Bodybuilders?
These amazing teenagers have made changes in their lives that most adults only dream about!
Age is no excuse for these over 40 men & women who have decided to feel and look young again!