- Name: Steve Adams
- E-mail: firstname.lastname@example.org
- Age: 21
- Where: Yorktown, NY
- Height: 5'11"
- Weight: 225lbs
- Years Bodybuilding :1
- Favorite Bodypart: Quads
- Favorite Exercise: Squat
- Favorite Supplements: Optimum Nutrition Hydrobuilder, Dymatize Super Mass Gainer
How Did You Get Started?
I started lifting weights in high school during track practice. As a sprinter, lifting was really important, especially compound exercises like squats, deadlifts, and clean & jerks. My track coach, Ryan Johnson, competed in strongman competitions and thus was the perfect coach to introduce me to weight training.
I began to quickly put on size and get stronger, so I decided to keep lifting when I got to college. One day my friend, Steve Buono, asked me if I had competed in a bodybuilding competition and I said I hadn't. At the time, I had never thought of competing as a bodybuilder, and I didn't know much about the sport.
A couple months later, I went to Steve Buono and told him I was interested in doing a bodybuilding competition. Luckily, my friend had done a competition in the past and was able to teach me all the poses and help me out with my workouts and diet. I would work out 2-3 times a day, splitting up weights, cardio, and abs work, before and after classes.
I followed a very strict diet and spent very little time doing homework. Ironically though, it was my best semester yet, grade-wise. I ended up doing a competition in Binghamton and competed in the teen division. I came in 1st place. I then decided to do another competition 2 weeks later in Utica. This time, I entered the teen division and the novice division. I ended up winning the teen division and the novice heavyweight division.
What Workout Plan Worked Best For You?
Every semester, I change my workout schedule depending on how busy I am with classes. But I usually always follow a 6 days on/ 1 day off split. I train one major body part each day and do some supplemental work on another major muscle or target a smaller body part. I like to hit every muscle twice per week, as I feel this works best for me. I believe in putting in hard work to see great results, and to me that would be impossible if I hit each muscle only once per week.
Right now, I am focusing on putting on more size, so cardio is not really in a major component of my training. However, I do try to do 2 sprint workouts on the track twice a week, due to my background in track and field. At the moment, I do not train abs, though I do still have definition in my abs. As I get closer to pre-competition, I will begin to include abs in my workouts.
- Deadlifts: 5 sets of 12, 10, 8, 6, 6 reps
- Bent Over Barbell Rows: 5 sets of 10, 8, 6, 6, 6 reps
- One Arm Dumbbell Rows: 4 sets of 10, 8, 6, 5 reps, 1 set to failure
- Seated Cable Rows: 4 sets of 12, 10, 8, 6 reps, 1 set to failure
- Palms Down Wrist Curl Over a Bench: 2 sets of 10 reps, 1 set to failure
- Palms Up Wrist Curl Over a Bench: 2 sets of 10 reps, 1 set to failure
- Barbell Curl: 4 sets of 12, 10, 8, 6 reps
- Incline Dumbbell Curl: 4 sets of 10, 8, 8, 6 reps
- Hercules Cable Curls: 4 sets of 10, 8, 6, 6 reps
- Drag Curls: 3 sets to failure
- Lying Triceps Bar Extensions: 4 sets of 12, 10, 8, 6 reps
- Rope Pushdowns: 3 sets of 10, 8, 6 reps, 1 set to failure
- Standing Dumbbell Extensions: 4 sets of 10, 8, 6, 6 reps
- Dips: 3 sets to failure
- Seated Calf Raises: 4 sets of 25 reps
- Calf Raises On Leg Press: 4 sets of 25 reps
- Flat Barbell Bench: 5 sets of 12, 10, 8, 6, 5 reps
- Incline Dumbbell Bench: 5 sets of 10, 8, 8, 6, 6 reps
- Cable Crossovers: 4 sets of 12, 10 8, 6 reps, 1 set to failure
- Machine Chest Flyes: 3 sets of 10, 8, 8 reps, 1 set to failure
- Pull-Ups: 8 sets of 6 reps
- Squat: 5 sets of 12, 10, 8, 6, 3 reps
- Leg Press: 6 sets of 10, 8, 8, 6, 6, 3 reps
- Romanian Deadlifts: 5 sets of 12, 10, 8, 6, 6 reps
- Lying Ham Curls: 5 sets of 12, 12, 10, 10, 8 reps
- Lunges: 3 sets of 10 reps per leg
- Plate Pinch: 3 sets to failure
- Barbell Curl: 6 drop sets of 12, 10, 8, 6, 4, 2 reps
- Concentration Curls: 4 sets of 12, 10, 8, 6 reps
- Lying Cable Curls: 4 sets of 10, 8, 8, 6 reps
- Incline Barbell Bench: 5 sets of 12, 10, 8, 6, 5 reps
- Decline Dumbbell Bench: 5 sets of 10, 8, 8, 6, 5 reps
- Flat Dumbbell Flyes: 4 sets of 10, 8, 8, 6 reps
- Weighted Pushups: 3 sets to failure
- Smith Machine Elevated Tibialis Raises: 4 sets of 25 reps
- Front Raises: 4 sets of 10, 8, 8, 8 reps
- Dumbbell Lateral Raises: 4 sets of 10, 8, 8, 8 reps
- Seated Dumbbell Rear Delt Flyes: 4 sets of 10 reps
- Cable Face Pulls: 4 sets of 10, 8, 8, 6 reps
- Barbell Upright Rows: 4 sets of 10, 8, 6, 6 reps
- Close-Grip Bench: 4 sets of 10, 8, 8, 8 reps
- Cable Extensions: 4 sets of 12, 10, 10, 8 reps
- Triceps Kickbacks: 4 sets of 12, 12, 10, 10 reps
- Standing Barbell Calf Raises: 4 sets of 25 reps
What Nutrition Plan Has Worked Best For You?
At the moment, I am trying to put on size, so I eat as much as I can. Eating at a college dining hall doesn't provide the best options but I make the best of what I have. Here is a sample day of my nutrition plan:
What Supplements Have Given You The Greatest Gains?
Although mass gainers have a bad rap for containing too much sugar and other garbage, I have seen great gains with Super Mass Gainer by Dymatize. On two separate occasions, I have gained 15lbs after taking Super Mass Gainer. Myofusion by Gaspari is also probably the best protein supplement I've taken, in terms of results, ingredients, and taste.
- Optimum Nutrition Opti-Men Multivitamin: 1 serving
- BCAAs: 5g
Why do you love Bodybuilding?
Bodybuilding is more than a sport, it's a lifestyle. For me, the gym is a place of solitude. It's a place where I can escape the stress and complications of everyday life. I can take that stress and use it as fuel for my workouts. The feeling of getting a new one-rep max or looking in the mirror and seeing your achievements is one of the best feelings anyone can experience.
Stepping on stage at a competition and displaying your hard work is a true moment of glory. Whether you win overall or don't even make call backs, you can be proud of the work you've done because you know what you went through to get where you are today.
What Motivates You To Follow A Healthy Lifestyle?
My father passed away 6 years ago. From that point on, I wanted to make sure that I followed a healthy lifestyle, and to live a long and healthy life. Daily exercise is the key to staying healthy.
What Made You Want To Achieve Your Goals?
When I was younger, I was a skinny geek that no one really paid attention to. I wanted to make something of my life and make myself known to everyone. Bodybuilding quickly became something that I was good at, so I stuck with it. I told all of my friends that I won't stop until I get my pro card and I am a man of my word. I'm too focused and determined to let my dream slip away. I'm in it till the end.
What Are Your Future Bodybuilding Plans?
I hope to earn my pro card next year and continue competing as a pro natural bodybuilder. I also plan on doing some fitness modeling/photo shoots and become a sponsored athlete. Most importantly, I would like to help others achieve their fitness goals and be an inspiration to them to keep working hard.
What One Tip Would You Give Other Bodybuilders?
Bodybuilding is more of a mental sport than a physical one. You can't just walk into a gym and start swinging around some dumbbells and expect to get big. You need to be mentally focused at all times, concentrating on the mind-muscle connection. Form is crucial, so don't worry if someone is lifting more weight than you. Keep the weight reasonable so you can lift with proper form.
Even outside of the gym, you need to be mentally focused on your goal. Outside of the gym is when your muscles grow. Going out and drinking and getting very little sleep is not going to help you achieve your goals. Bodybuilding is a 24/7 sport that requires special attention with everything you do. Keep your diet healthy and get your 8 hours of sleep. Never give up on your goal. If you don't have the will, then you just ain't ill.
Who Are Your Favorite Bodybuilders?
As a bodybuilder, I have to give credit to Arnold for revolutionizing the world of bodybuilding and getting it into the mainstream. I am also a fan of the old-school physiques like Frank Zane. Of today's bodybuilders, Kai Greene is such an incredible inspiration with everything he does and with his philosophies. I also admire the physiques of Brandon Curry, Flex Lewis, and Phil Heath.
What Features Do You Use On Bodybuilding.com?
I like the workout tracker, as it is a great way to keep track of your exercises and set/rep ranges. Progress & Goals section of BodySpace is a great feature as well. It is nice to see all of your weight lifting and body stats all in one place. It's also great to see all of your accomplishments and have them proudly on your page as a constant reminder of your hard work. Of course, updating my progress with better stats is so rewarding.