Amateur Bodybuilder of the Week: Frank Vastag

Amateur Bodybuilder of the Week: Frank Vastag! - Pics and info and more!
  • Name: Frank Vastag
  • E-mail: arelic@InfoSky.Net
  • Age: 45
  • Where: Novi Sad, Yugoslavia
  • Height: 6'2"
  • Weight: 215 Lbs.
  • Years Bodybuilding :15
  • Favorite Bodypart: Back, Quads & Hamstrings
  • Favorite Exercise: Dumbbell, Barbell Bent Over Row & Squats
  • Favorite Supplements: Creatine, L-Glutamine & Inosine

How Did You Get Started?

I have started with my bodybuilding practice in 1987 when I was thirty-two years old. As a total novice in this sport, I could say, I have become at least an experienced bodybuilder thru the years.

I have educated myself in this sport by literature, magazines, conversations with experienced people and finally by my own experience.

By these past fifteen years, despite constant financial problems, I have been enough motivated and determined to succeed in this sport. In addition, I would like to say, that my story could be considered specific in a manner of my age, very hard financial conditions and my determination to make my career as a Natural Bodybuilder (not taking any steroids). I would like to mention that in last five years my orientation is strictly vegetarian. As this was also a new experience for me, it took me a lot of time and efforts to make some significant progress in this area.

What Workout Plan Worked Best For You?

During all these years of hard training, I have been experimenting a lot in this area. I have been continually searching for the workout plan that would gave me the best results ever. My current approach is based on five days training and two days rest. That is, three days of training then one day of rest, then again two days of training and one day of rest. This training schema is still giving me good results. Moreover, I have been following it successfully for a past few seasons. My workout plan is the following:

  • Day 1 (Workout): Shoulders & Calves
  • Day 2 (Workout): Biceps & Triceps
  • Day 3 (Workout): Quads & Hamstrings
  • Day 4 (Rest)
  • Day 5 (Workout): Chest
  • Day 6 (Workout): Back
  • Day 7 (Rest).
When I am training large muscle groups, like quads and hamstrings, number of sets is high. Sometimes, it goes up to thirty and all that using heavy weights. It could seem illogical to someone, but it gives pretty good gains. Moreover, when training my back muscle group, number of sets goes up to eighteen. In all this exercises, rep number goes from ten to twelve. However, when training medium and small muscle groups, number of sets is between twelve and eighteen while rep number goes from eight to fifteen.

In addition, I would like to give few advices. First, you have to find workout plan that gives YOU the best results. Because, some workout plans are giving good results to some people, but maybe it will not give adequate results to you. Why? Well, there are many things involved, for example, maybe those people have specific nutritional plan, taking some supplements, even taking steroids, or just having genetics different than you. The only things you need here are patience, knowledge, and persistence. Experimenting is also advisable, but do not exaggerate with it.

What Nutrition Plan Has Worked Best For You?

What Supplements Have Given You The Greatest Gains?

My favorite supplement is Creatine Monohydrate. I take about 10g of it everyday. Then, there are supplements such L-glutamine, Inosine, Vanadyl Sulfate, Whey Protein and multivitamins that I take on a daily base, too. Ingestion of these is variable.



Why do you love Bodybuilding?

Bodybuilding is a great challenge for everyone. This sport is specific in many ways. Therefore, if you want to be successful in it, you are going to need all your mental and physical strength. Bodybuilding can help you finding out how strong of a person you really are. Moreover, it gives you a chance to make radical change in your life and to learn something new about yourself. When I first stepped into Bodybuilding, I thought I knew everything. However, thru the years I realized that my knowledge about myself was just a single drop in the ocean. This sport has also given me self-confidence and has made me more aware of my own capabilities.

I love this sport, cause, if you want to make some significant progress in this area, you need to learn every day, educate yourself and keep your mind opened. Moreover, it keeps your brain and body working in a perfect harmony.

What Are Your Future Bodybuilding Plans?

Well, my plans are, we could say, at least very ambitious. I would like to make a full affirmation as a competitor in Natural Bodybuilding. However, in my country it is impossible to be done, from many reasons (not related to Bodybuilding). Therefore, I would like to obtain some trust and support from competent people from United States. If I could get such an opportunity, I would give my best to propagate Natural Approach to this sport. I think, that I have pretty reach experience to share with other bodybuilders, who does not want to take steroids and to those people who wants to do it Completely Natural from the very start.

What One Tip Would You Give Other Bodybuilders?

My recommendation would be, that if you want to have success in this sport, you have to be 100% dedicated to it. You have to be straightforward and critical to yourself. These are fundamental prerequisites for continual progress in Bodybuilding.

Training has to be oriented on basic (fundamental) exercises. For example: Chest - Flat Bench Press & Incline Bench Press… You have to put special accent to these kind of exercises. Why? Because, those are giving you the fastest mass gains. Moreover, you need to achieve strict form and proper intensity. That is well known fact, but people often disregard it.

Nutrition has to be 100% balanced, do not fool your self with this fact. If you do not know, your body knows, what you are eating and how often you are eating. For example, in last three months, I have increased number of meals from five to eight a day. In other words, I am eating every two hours. And what happened? I have gained about 6 kg (pure muscle mass) for this period. This approach is radical, I know. However, knowing the fact that my metabolism is fast, I have also increased intake of carbs. That seems to be very beneficial for this short interval of time.

Who Are Your Favorite Bodybuilders?

Dorian Yates & Lee Priest are my favorite bodybuilders. However, my favorite bodybuilder is each bodybuilder that has made his career as a Natural Bodybuilder. That is something I respect the most, because I know on my personal experience, how much efforts, persistence and good work they needed to achieve such a form.