- Name: Robben Salyers
- E-mail: firstname.lastname@example.org
- Age: 44
- Where: Independence, Minnesota
- Height: 5' 10"
- Weight: 218 Lbs., Contest: 198 Lbs.
- Years Bodybuilding :2
- Favorite Bodypart: Shoulders
- Favorite Exercise: Squats
- Favorite Supplements: BCAA's And Creatine
How Did You Get Started?
I was sitting in my favorite bar, a nice bar at that, having a drink, when I caught a glimpse of myself in the bar mirrors. It was a simple 'Moment of Truth.' I now was that guy with the spare tire of "fat" using the aid of an untucked shirt to cover it all up...
How could this be? When did I become a jelly belly? The realization was simple. The combination of age, running a business and being a dad had taken its toll. At that moment, I discovered the "want" and the "will" to put myself back together. I thought all I needed was to lose about 10 pounds (No big deal!). Well... that "No big deal!" turned out to be 50 pounds of pure fat.
During the early stages of my transformation, by dumb luck, I ended up going to a bodybuilding competition in Minneapolis, Minnesota. As I watched the guys hitting their poses, I said to myself: I can do that! I leaned over to my then six-year old son and asked him if he thought I could do this... Looking up from his Gameboy with his big brown eyes, he said: "Yeah, Dad, you can be a showoff!" And then, coolly, he went back to playing his Gameboy.
It was less than nine months from that "Moment of Truth" in the bar, that I got up on the NPC stage and became a bodybuilder. I still laugh with family and friends about my transformation; the journey I have taken... We laugh because who would ever have thought that this Dad, in his forties, would become a "Cool Dad" to his kids and a hard body that now steps onto the NPC stage.
What Workout Plan Worked Best For You?
When putting a workout program together my training coach builds the program around the following exercises: Squats, Deadlifts, Bench Presses, and Military Presses. Also, during the yearly training cycles I will cycle workouts, sets, reps, and exercises. My current workout cycle goes like this:
Sample Training Week
Monday - Quads, Glutes, Hamstrings, Calves:
5 sets of Leg Extensions - 10-12 reps done with 3 count hold
5 sets of Squats 10-12 reps - narrow stance - squeeze the glutes
5 sets of One-legged Presses - 10-12 reps done on the vertical leg press
5 sets of Lying Leg Curls - 10-12 reps
5 sets of Stiff-legged Deadlifts - 10-12 reps
5 sets of Seated Calf Raises 20-25 reps 4 count hold top/bottom of movement
Note: I superset Lying Leg Curls with Stiff-legged Deadlifts...
Tuesday - Shoulders, Cardio, Abs:
4 sets of Seated Military Press - free weights - 10-12 reps
4 sets of Standing Sides - 10-12 reps
4 sets of Seated Rears - 10-12 reps
4 sets of Dumbbell Front Raises - 10-12 reps
3 sets of Dumbbell Shrugs - 15 reps
Cardio - 25 minutes on the Stairmaster or on the treadmill - mix it up
4 sets of Crunches - 25 reps, hip up
4 sets of Crunches - 25 reps, reverse crunch
Wednesday - Off
Thursday - Chest, Biceps:
4 sets of Incline Dumbbell Press - 10-12 reps
4 sets of Bench Press - 10-12 reps - focus on the negative too
4 sets of Incline Dumbbell Curls - 10-12 reps - squeeze biceps on the upside
4 sets of Cable Curls - 10-12 reps
3 sets of Incline Flyes - 10-12 reps - squeeze the pecs
Friday - Back, Triceps:
2 sets of Straight Arm Pulldowns - 15 reps
4 sets of Pullups (wide-grip) as many as possible - for me 15
4 sets of Lying Tricep Extensions - 10-12 reps
4 sets of Kickbacks - 10-12 reps
3 sets of Pullups (close grip) - 10-12 reps
4 sets of Overhead Tricep Extensions - 10-12 reps
Saturday - Cardio:
25 minutes on the Stairmaster or treadmill
Sunday - Off
What Nutrition Plan Has Worked Best For You?
When it comes to nutrition, the focus has to be on getting enough proteins from natural sources, essential amino acids and the right amount of carbs and fats to meet your daily needs and fuel the workout. Also, when it comes to nutrition, I look at the nutritional equation through the eyes of one who sees things in grams not calories. Like others, I eat six to seven meals a day which includes drinking large amounts of water... And lastly, I include fiber in each and every meal. The use of fiber is an effective fat-loss supplement which often gets overlooked.
What Supplements Have Given You The Greatest Gains?
Supplements can be an interesting game... What I've found works for me is: iSatori Meta-Cel, a creatine made by iSatori - H+Blocker, another product made by iSatori, ZMA, a product made by Advance Therapeutics, Mass, an Amino acid product made by Beverly International. I also take Fish oil and a GNC Mega Gold Multi Vitamin and lastly I take Conjugated Linoleic Acid (CLA).
Why do you love Bodybuilding?
Why do I love bodybuilding? I enjoy pain.... No, that's not it... My reason for loving bodybuilding is not because of the sport or how much I can lift. For me, it's simply about creating. It's about awareness. It's about learning... It's about making positive change in one's life.
What Are Your Future Bodybuilding Plans?
As far as future bodybuilding plans I'm currently training under the coaching of IFBB Pro, Christine Bongiovanni-Stiff, for the 2007, Gary Udit's Teen Collegiate Master National Championships in Pittsburgh, PA.
What One Tip Would You Give Other Bodybuilders?
When working out - when dieting - it's got to be done one clean rep, one clean set, one clean meal at a time... Live your life without regret. Train hard - Train smart - Train safe - stay focused.
Who Are Your Favorite Bodybuilders?
On an ending note. I would like to take a moment and publicly thank IFBB PRO Christine Bongiovannia-Stiff of OnTrack Training for being my coach. It is because of her knowledge and understanding of the sport of bodybuilding that I'm able to naturally do what I'm doing in the gym. Thanks Christine, you're a great coach.