Amateur Bodybuilder Of The Week: Bradley Burns With Brawn!

Bradley lifted with his father as a teen and let the passion thrive as a man. Get the intense workout plan and spot-on dieting regimen that transformed Bradley into a beast!

Q
How did your bodybuilding journey begin?

I played soccer year-round growing up and was consistent in the gym while following a workout plan specifically for soccer. My family is fitness-oriented, so I was fortunate to have the resources I needed to learn how to train and diet. I began lifting with my dad who has lifted for many years and competed in powerlifting. I owe my progress and success in bodybuilding and fitness to him and the people he and I worked out with.

As a teen, I focused primarily on powerlifting and adding as much size and weight as possible. Focusing on compound movements helped me add weight and size quickly and made me much stronger. I made sure to take protein after my workouts but didn't follow a specific diet. During my freshman year of high school, I started to seriously focus on bodybuilding, ate every 2-3 hours, and followed a bodybuilding training split.

I continued to focus on bodybuilding throughout high school and decided to compete at age 16. After putting on quality muscle for two years, I had a good base to diet from and began an 8-week prep for my first show. I gave up sports as a senior to focus on bodybuilding and competed several times since.

"Focusing on compound movements helped me add weight and size quickly and made me much stronger."

What workout regimen delivered the best results?

I only focus on isolating the muscle with good form. I don't care about weight. This keeps me healthy and provides great results. I believe that you can break down the muscle and see the same, if not better, results by training smart than trying to lift as heavy as possible. I prefer to train this way during contest prep to keep my heart rate up throughout the entire workout. It's almost like another cardio session. Below is my training split and sample workout.

Day 1: Chest


Day 2: Back


Day 3: Cardio/Abs
Superset


Day 4: Shoulders/Traps/Hamstrings/Calves


Day 5: Cardio/Abs
Superset


Day 6: Arms


Day 7: Quads/Calves



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What nutrition plan fueled your body?

Regardless if I'm dieting or bulking, I always keep my protein high and eat every 2-3 hours. I like to carb cycle because it's the best way to hold on to muscle while burning fat. This is my training day diet.

Meal 1
Meal 2
Meal 3
Meal 4: Pre-Workout
Meal 5: Post-Workout
Meal 6
Meal 7

What supplements gave you the greatest gains?


"My passion for bodybuilding emerged from seeing the results of my hard work. I love to see the dramatic changes that happen to my body during contest prep."

How did your passion for bodybuilding emerge?

My passion for bodybuilding emerged from seeing the results of my hard work. I love to see the dramatic changes that happen to my body during contest prep. After my first competition, I became passionate about the bodybuilding lifestyle.

What or who motivated you to be a bodybuilder?

My dad motivated me to pursue bodybuilding, introduced me to lifting, and taught me everything I know about training and dieting. I was lucky to have him as a resource at an early age. He continues to be a huge motivator today.

Where did you go for inspiration?

I have several resources for inspiration. I find it inspiring to see quality physiques in magazines, online videos, BodySpace, and Instagram. Most of my inspiration comes from the people I train with and those who support me.

"Be consistent with your training and diet. Results come on slow but are so worth it in the end!"

What are your future bodybuilding plans?

The last time I competed was at Teenage Nationals in 2009. I'm currently focused on fitness modeling and am contracted by Silver Model Management in New York City. I plan to focus primarily on modeling but will compete again this year.

What is the most important bodybuilding tip?

Be consistent with your training and diet. Results come on slow but are so worth it in the end!

Who is your favorite bodybuilder?

My favorite bodybuilder is Arnold Schwarzenegger. I'm a fan of the old school aesthetic look. I think it's awesome what he has done for bodybuilding. The industry wouldn't be where it is today without him.

How did bodybuilding.com help you reach your goals?

Bodybuilding.com is a great resource to help me reach my goals. I love going on the site and reading as many articles as possible. There is so much quality information accessible to answer any questions I have. I really enjoy using BodySpace. It's a great way to network with others in the fitness industry.

Bradley's Top 5 Gym Tracks

  1. "Blood To Bleed" by Rise Against
  2. "Till I Collapse" by Eminem
  3. "E.B.A.H" by Tech N9ne
  4. "Lace Up" by Machine Gun Kelly
  5. "Runnin'" by 2-Pac
Contest History
  • 2007 ABA Natural North American Bodybuilding, Fitness, and Figure Championships
  • 2009 NPC Iowa State
  • 2009 Teenage Nationals

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