- Name: Scott Lovelady
- E-mail: email@example.com
- Age: 41
- Where: Benson, AZ
- Height: 6'1"
- Weight: 222 lbs
- Years Bodybuilding :1
- Favorite Bodypart: Triceps
- Favorite Exercise: Incline Chest Press
- Favorite Supplements: Whey Protein, Protein Bars
How Did You Get Started?
Watching "Pumping Iron" initially got me motivated when I was seventeen. Once I saw Arnold's biceps and Franco's back, I was hooked. My mom bought me a 110 pound cement weight set and the rest is history.
What Workout Plan Worked Best For You?
I have used two different types of workouts over the years that have worked for whatever my immediate goals were: Blood volume and Heavy Duty (Mike Mentzer). Blood volume is designed to force as much blood as possible into each individual muscle group in an attempt to shape and bloat the muscles. This type of workout is only good for folks trying to cut down, shape up or lean out.
Heavy Duty probably is what I like the most. My biggest satisfaction from lifting comes when I am able to move the heavy stuff. So, Heavy Duty training is just that. Move heavy weight. However, the caveat that may surprise many folks is that during this type of lifting and as the great legend, Mike Mentzer used to argue, is that by moving the really heavy stuff and in order to make progress, you really should have three things in mind: Doing a workout quickly, as the body will quickly deplete itself of energy; during that quick workout, exert as much energy and dedicate as much effort as possible for each rep and ensure that a long time for recuperation is mandatory for making progress. So, Heavy Duty tenets are 1 giant set for each body part, per week. That's right, per week.
All sets and reps are done in immediate succession right after the other as fast as possible and then that's it for the week for chest….I know, huh? Crazy right? The whole workout may last ten minutes. Sounds ridiculous? Tell that to Dorian Yates, who prescribed to this mentality.
My current competition training regimen incorporates "blood volume" techniques and is seeking to force as much blood into each muscle as possible:
Day 1 And 4: Chest/Back/Abs
- Incline Chest Press: 3 sets of 10-15 reps
- Wide Grip Pulldowns: 3 sets of 10-15 reps
- Decline Chest Press: 3 sets of 10-15 reps
- Close Grip Pulldowns: 3 sets of 10-15 reps
- Wide Grip Chest Press: 3 sets of 10-15 reps
- Low Cable Pulleys: 3 sets of 10-15 reps
- Incline Close-Grip Chest Press: 3 sets of 20-30 reps
- Deadlifts: 3 sets of 20-30 reps
- Spinner: 45 minutes
- Leg Lifts: 1 set of 50 reps
- Crunches: 1 set of 100 reps
Day 2 And 5: Shoulders/Biceps/Triceps/Forearms
- Military Press: 3 sets of 10-15 reps
- Side Laterals: 3 sets of 10 reps
- Front Laterals: 3 sets of 10 reps
- Rear Laterals: 3 sets of 10 reps
- Wide Grip Barbell Curls: 3 sets of 10-15 reps
- Rope Triceps Pushdowns: 3 sets of 10-15 reps
- Dumbbell Hammer Curls: 3 sets of 10-15 reps
- Dumbbell Overhead Triceps Extensions: 3 sets of 10-15 reps
- Dumbbell Preacher Curls: 3 sets of 10-15 reps
- Wide Bar Triceps Pushdowns: 3 sets of 10-15 reps
- Concentration Curls: 3 sets of 30 reps
- Close Grip Bench: 3 sets of 30 reps
- Underhand Barbell Forearm Rolls: 3 sets of 30 reps
- Overhand Barbell Forearm Rolls: 3 sets of 30 reps
- Treadmill: 30 minutes
- Spinner: 30 minutes
Day 3 And 6: Legs
- Leg Press: 3 sets of 10-15 reps
- Calf Press: 3 sets of 10-15 reps
- Leg Extensions: 3 sets of 10-15 reps
- Donkey Calf Presses: 3 sets of 10-15 reps
- Stiff-Legged Deadlifts: 3 sets of 30 reps
- Standing Calf Raise: 3 sets of 30-40 reps
- Spinner: 60 minutes
Day 7: Off
What Nutrition Plan Has Worked Best For You?
Bulking and leaning are the two different nutrition plans that I subscribe to. I'm either putting on weight, which means my diet is pretty clean however I allow carbs and occasional junk food or I'm leaning out which for me has to be all out, strict, strict, strict. Sounds sick, but during my lean out phases, I'll eat only chicken breast, fish, broccoli, spinach, egg whites, no-sugar / fat yogurt, whey and casein protein powders, low-sugar protein bars, mixed nuts for snacking on (pistachios, almonds, pepitas, hazelnuts and cashews) and a small glass of purple grape juice each morning.
That's it. No ifs ands or buts. For me, I can't allow myself even the occasional low to no sugar ice-cream…it's too much of lure back to the bulking diet.
- 8 oz purple grape juice
- 6 oz no sugar/fat yogurt
- 1 scoop whey protein (22 - 24g of protein per scoop)
- 5 oz bran flakes, flaxseed, pepitas and soy chips
- 1 low-sugar protein bar (28 - 30g protein)
What Supplements Have Given You The Greatest Gains?
This is an easy one: whey / casein protein powder, bars, amino acids, and creatine.
- Labrada CreaLean: 1 scoop in 4 oz grape juice
Breakfast And Post Workout:
Upon Waking And Post Workout:
- Optimum Superior Amino 2222: 4 tabs/6 tabs
Why do you love Bodybuilding?
Bodybuilding is a lifestyle. It's much more than just moving iron, building muscle and getting sweaty. The psychological benefits derived from hitting a heavy workout cannot be overstated. Confidence with yourself, confidence at the work place, confidence out in public: Three more serious benefits bodybuilding can be thanked for.
Promotions too? You bet! I'm 100% confident that many of my promotions here at the company I've worked for over the past fifteen years can at least on some levels be attributed to the physical appearance bodybuilding has granted me.
What Motivates You To Follow A Healthy Lifestyle?
Looking good for the ladies...just kidding. Looking good is a consideration, the every so often comment from colleagues, friends and / or family is always welcomed also. However, just the mere idea of being and feeling healthy (we all know what truly being healthy feels like) is invaluable. Knowing that I'm doing the things I should do in order to ensure a longer, healthier life is sheer bliss on many levels.
What Made You Want To Achieve Your Goals?
Initially it was to get Tammy Chatterton's attention way back in High School, but these days it's mostly a part of who I am. I bulk then cut up each year. Put on the weight from October until March in hopes of building some new muscle of course and then in April I start cutting so I can mow the lawn without my shirt on and not have the neighbors call me in to the authorities for indecent exposure. This year of course I started cutting / dieting on January 3rd, because of the Copper Classic (my first ever bodybuilding competition) that is scheduled for March 26th.
What Are Your Future Bodybuilding Plans?
I plan to compete at the 2011 Mr. Sierra Vista (Copper classic) in March (over 40 amateur and open). Additionally, I compete at a 12 ton tank pull charity event each August with a team from my workplace.
What One Tip Would You Give Other Bodybuilders?
Be realistic with your bodybuilding plan. Don't think you can change your entire lifestyle overnight and that alienating your family and social life are "must do's" in order to have a great body. Design a fitness routine and diet that fits well into your current lifestyle to start, and success will be imminent. Ramping up to bodybuilding level 14 (competitions) can come along later.
Too many fitness instructors at gym's today carry an "all or nothing" attitude towards their new clients. This type of mentality, one that does not allow for a person to begin under realistic and acceptable terms, burns far more people out, than solidifies their continued participation.
Get in, be realistic, feel your first pump, see your first vein, see the first pack of a six pack, see that first striation, notice the pants fitting a bit looser or feel the shirt sleeves fitting a bit tighter, have that woman/man in your office notice, see how your boss/counterparts are noticing and commenting on your gains, get up the steps without too much effort and not resulting in you holding your sides like an NFL lineman after a long run play. You'll be hooked for life, never to look back.
Who Are Your Favorite Bodybuilders?
This list could go on and on, but for brevity's sake, here are my top one, two or ninety.
Arnold "No last name necessary," Lou Ferrigno, Frank Zane, Gunter Schlierkamp, Dexter Jackson, Lee Haney, Kevin Levrone, Lee Labrada, Dorian Yates, Mike Mentzer, Flex Wheeler, Sergio Oliva, Robby Robinson.
What Features Do You Use On Bodybuilding.com?
BodySpace and the Store. As an FYI: For many years, I bought my supplements at GNC. About two years ago, and after a less-than satisfactory experience at GNC, I placed an order with BB.com. My order arrived ahead of schedule, the bars I ordered were about 9 months fresher than anything I had ever purchased at GNC and the prices were either roughly the same or cheaper.
Over the past two years, one additional thing I have witnessed: Bodybuilding.com really cares about customer service and quality. Seriously, this is not just lip service and I have blogged about it a couple of different times. BB.com must obviously consider quality in all that they do. Even when issues arise (late shipment, shipment sent to wrong address (my fault even)), a rep from BB.com is always available via email and always ready to assist.
The fact that I get follow-up emails soliciting my input on "how my order turned out," is another example of just how quality focused BB.com is. I love it. Especially as someone who has seen customer service in this country deteriorate over the years, BB.com's priority of excellent service and pleasing experience is highly refreshing.