Amateur Bodybuilder of the Week: Scott Dorn

Amateur Bodybuilder of the Week: Scott Dorn! - Pics and info and more!
  • Name: Scott Dorn
  • E-mail:
  • Age: 25
  • Where: Maple Grove, MN
  • Height: 6'2''
  • Weight: 195 Lbs.
  • Years Bodybuilding :1
  • Favorite Bodypart: Quads
  • Favorite Exercise: None
  • Favorite Supplements: Optimum Nutrition 100% Whey Protein, Optimum Nutrition Casein Protein, Optimum Nutrition Flax Seed Oil, Optimum Nutrition Fish Oil, Optimum Nutrition GlycoMaize, Multivitamin, Caffeine

How Did You Get Started?

When I was a kid my older brother had a subscription to Men's Fitness. I remember looking through the magazines and knowing from a young age I wanted to start working out. My first job as a college freshman I worked as a lifeguard at the YMCA. I took the job mainly because it came with a free gym membership so I could start working out. Also, lifeguarding is one of the easiest college jobs out there.

Scott Dorn.
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Scott Dorn.

What Workout Plan Worked Best For You?

All my workouts are based around the concept of progressive overload. Progressive overload is basically the idea that in order to force your muscles to grow you need to continually make your muscles work harder than they are used to. If you don't, your muscles will not grow. In my opinion, this can be accomplished several different ways: increasing the weight, increasing the number of repetitions, decreasing rest periods between sets, performing negative reps, partial reps, ect. I use the same concept for cardio workouts.

I workout 5-6 times each week. I break down each day into a separate muscle group. For me training one muscle group each day allows me to focus on it and get the most out of each workout. My cardio is based around what my goal is at that time. If I'm trying to lose body fat I do more cardio. If I'm not concerned with body fat I usually do cardio a minimum of twice a week.

Each of my workouts is structured around a combination of the priority principal and the isolation principal. I prefer to work muscle groups that are lagging or that are of higher priority earlier in the week. I train one muscle group each day, with the exception of leg workouts. I find this allows me to focus my effort; getting the most from each workout. Each workout starts with a compound exercise in order to utilize the maximum amount of strength while the muscle is strongest. Then I pick an isolation exercise to hit each head of that muscle. I feel it's vital to target each head of each muscle group in order to fully develop the muscle.

What Is the Priority Principal?
    This simply means that you will give priority to weak or lagging body parts.

*This is an example of my current week:

Monday: Biceps/Triceps/Cardio

Tuesday: Chest/Abs

Wednesday: Abs

  • Hanging Leg Raise: 4 sets of 50 plus reps
  • Cable Oblique Crunch: 2 sets of 50 plus reps
  • DB Oblique Side Bend: 2 sets of 50 plus reps
  • Ab Ball Crunch: 4 sets of 50 plus reps

Thursday: Hamstrings/Calves/Cardio

Friday: Back/Abs

Saturday: Shoulders/Cardio

Sunday: Quads/Calves

  • Cable Squats: 4 sets of 15-25 reps
  • Seated Calf Press or Stair Stepper Calf Raises: 4 sets of 25-50 reps
Scott Dorn.
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Scott Dorn.

What Nutrition Plan Has Worked Best For You?

Regardless of your fitness goals, it's critical to take the time to educate yourself on proper nutrition. Nutrition is a major part of every human beings life. Anything done as frequently as consuming food should be understood on a higher level. Take a bit of time to learn what you are eating; after all, you are what you eat. I would recommend checking out one of the many documentaries on the current food industry and its future. I personally like to stick to natural, non-processed foods. After making the switch to high quality foods, I have yet to find a person who has had regret other than wishing they had made the switch sooner.

Don't get me wrong, creating a quality nutrition plan that works for you is no easy task. However, it's an essential part to any successful exercise program.

I eat 6-8 small meals spaced between 2.5-3.5 hours throughout the day. Each meal contains a protein, carbohydrate and fat source. The ratios of each are determined by body weight and goals at that time. There is plenty of debate on the correct ratios for each. I keep protein between 1-1.5 grams per pound of body weight. Carbohydrates are typically between 0.8-1.8 grams per pound of body weight. Fats are roughly between 0.2-0.35 grams per pound of body weight. I like to incorporate carbohydrate cycling in my nutrition plan.

Scott Dorn.
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Scott Dorn.

If I'm in a muscle-building phase I lower my protein and fat amounts and increase my carbohydrate amounts. I then do five high carbohydrate days and two reduced carbohydrate days. Ideally keeping reduced carbohydrate days on non-training days. When I am in a dieting or cutting phase, I increase my protein and fat sources and lower my carbohydrate sources. I then do five low carbohydrate days and two high carbohydrate days.

There is one way to determine what ratio works best for you and that is by using trial and error. Determine your goal, track your nutrients and adjust them based upon the results. Yes, it can be mind boggling at first, but like anything the more you do it the easier it becomes.

Carbohydrate sources:

Protein sources:

Fat sources:

I like to eat whole foods as much as possible. I still use supplements when I need to, but I use them as a supplement not a replacement.

Meal 1:

Meal 2:

  • 1/2 cup oatmeal
  • 3 oz chicken
  • Vegetables
  • 20 oz green tea

Meal 3:

  • 6 oz chicken
  • 5 oz yam
  • Vegetables
  • 20 oz green tea

Meal 4: (Pre-Workout)

  • 1 scoop whey protein
  • 1 cup grape juice

Meal: 5 (Post-Workout)

Meal: 6

  • 6 oz chicken
  • 5 oz yam
  • Vegetables
  • 20 oz green tea

Meal 7:

  • 3 oz chicken
  • Vegetables
  • 20 oz green tea

Meal 8:

What Supplements Have Given You The Greatest Gains?

I stick to the basics with supplements. I use the following:

Why do you love Bodybuilding?

I have yet to find anything else that challenges me both mentally and physically the way that bodybuilding does. It's a constant competition with myself to continue to improve. It's my passion, my hobby and soon to be my career as a trainer.

What Motivates You To Follow A Healthy Lifestyle?

I honestly enjoy living a healthy lifestyle. Don't get me wrong, I can totally understand why you would want to live an unhealthy lifestyle, unhealthy things tend to be pretty enjoyable. I really feel that the reason most people live an unhealthy lifestyle is because they were raised in one. I was lucky to be raised around a pretty healthy lifestyle. So, it's all I really know. I think the hardest part is just trying it.

A healthy lifestyle doesn't need to be a six day a week three hour workout program mixed with terrible tasting food. It can be a two-day-a-week thirty minute workout plan with amazing tasting healthy food. Once you experience how good you feel I can't imagine you wouldn't want to live a healthy lifestyle.

What Made You Want To Achieve Your Goals?

The biggest motivating factor in wanting to achieve my goals was competing at the LA Fitness Expo in the BodySpace competition. It was one of the better experiences of my life. I'm happy I got to be a part of it.

Scott Dorn.
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Scott Dorn.

What Are Your Future Bodybuilding Plans?

My goal is to add 3-5 lbs of muscle each year for the next 3 years. At that point I would like to maintain the muscle while continuing to improve overall muscle quality. I would like to compete in the new NPC men's physique division sometime this year. I'm in the process of getting certified so I can start working as a personal trainer.

What One Tip Would You Give Other Bodybuilders?

Take the time to educate yourself on proper training and nutrition. is an amazing resource; take advantage of it.

Who Are Your Favorite Bodybuilders?

Arnold, Layne Norton

What Features Do You Use On

I use the store section to order any supplements. I use the Supersite section as a resource for information on training and nutrition. I also use BodySpace as a source of motivation and inspiration. It's nice to see so many other people into the same lifestyle I am.