Ben White skyrocketed to professional status within two years of competing. As he prepares to hit the stage for the 2009 New York Pro, his training and diet is more focused than ever. DXL hit the gym with Ben to learn more. Read on.
By: Kristy Sutor
Last updated: Mar 16, 2010
Ben White is currently training for the 2009 New York Pro.
Once he began competing in 2006, Ben focused on building his legs.
To get ready for the show, he is eating 5-7 pounds of bison a day.
Ben White is an anomaly when it comes to bodybuilding. He skyrocketed to professional status within two years of competing and shows no signs of slowing down.
As Ben prepares to hit the stage for the 2009 New York Pro, his training and diet is more focused than ever before. DXL hit the gym with Ben to learn more about his journey to superhuman legs and heavy weight status.
Click Image To Enlarge. Ben White Is An Anomaly When It Comes To Bodybuilding. Photo Courtesy Of Dan Doyle.
[ Q ] When you started training, were legs something you really wanted to build?
No, legs really weren't something I focused on. I was always more concerned with building a huge upper body. I was always training my chest, arms and back and tended to avoid working on my legs.
[ Q ] When did that change? You obviously spend some serious time on your legs now.
Once I started competing in bodybuilding in 2006 I began training my legs. I knew how important proper proportions were when it came to hitting the stage. I had a huge upper body and I needed legs to match. Definition and size became a focus of mine.
[ Q ] Were your legs large before you started focusing on them?
I mean yes, they were naturally big. But it wasn't until I turned pro that they became important.
[ Q ] How did your legs respond in the first couple years of training?
Because of the neglect from the previous years, they actually responded great. They just naturally had to catch up to the rest of my body. It was hard work and all, and it still is, but genetics were on my side.
Click Image To Enlarge. They Just Naturally Had To Catch Up To The Rest Of My Body. Photo Courtesy Of Dan Doyle.
[ Q ] Did you make any major mistakes when you first started?
Definitely. When you first start out you have to figure out what works best for your body. I wasn't concentrating on my hamstrings, and I wasn't doing squats and deadlifts. But as I turned pro at the USA's I started doing these things which turned out to work very well for my body.
[ Q ] What do you think the most common mistakes guys make with legs training are?
I think guys underestimate the importance of legs and don't train them often enough.
RELATED VIDEO: BEN WHITE INTERVIEW
2007 NPC USA Championships:
Ben White Interview!
Iron Man Magazine's Lonnie Teper interview brash new IFBB Pro and Mr. USA, Ben "The Showstopper" White in this post-USA interview. Find out about Ben's 700 lb. Bench Press and hear a few words from his trainer, Retired IFBB Pro Jeramy Freeman!
[ Q ] Do you recommend high reps or low reps for legs? Do you train to failure?
I recommend high reps on the light days and fewer reps on the heavy days. I never train to failure, I just work the muscles until I feel it burn. I'll never train to the point where I can't push any more.
How will I get home if I can't walk? I'll get stuck in the gym.
[ Q ] Are there any exercises you stay away from?
The only exercise I really avoid is walking lunges with a bar/weight on my back. I think it's unsafe and unhealthy to walk with weight resting on your back like that.
The only time I use weight during lunges is when I'm stationary. Aside from that, I do it all: squat, deadlifts... you name it I do it.
Click Image To Enlarge. The Only Exercise I Really Avoid Is Walking Lunges With A Weight On My Back. Photo Courtesy Of Dan Doyle.
[ Q ] Are you happy with your legs right now, or is there anything about them you would like to improve?
As I approach the New York Pro my goal is to keep them big, full and defined while achieving the ultimate feathered look.
[ Q ] What's your secret for getting the feathered look?
It's working out hard, doing cardio, eating correctly and putting 110% into everything I do.
Click Image To Enlarge. I Put 110% Into Everything I Do. Photo Courtesy Of Dan Doyle.
[ Q ] Speaking of eating correctly, supplements must be a big part of your diet. What supplements do you use prior to training legs?
I take NOZ I.V. by Nutrabolics before every workout. It gives me the most intense workout of my life.
The first time I took NOZ I.V. I increased lifts by 20% and gave me limitless energy, stamina and endurance. I haven't trained without it since!
With a concrete belief in "performance-based results", Nutrabolics designed NOZ I.V., a world-class mind-muscle supplement that can activate your most productive workouts and "amped-up" training experiences. [ Click here to learn more. ]
[ Q ] What supplements do you use during training?
I've found the best intra-workout product to be the brand new intra-workout product by Nutrabolics called Aminocell.
I can feel it surge through my veins, fueling every rep with more power than the last. It's rapidly absorbed into my muscles giving me immediate results.
Everyone knows that proteins are important after training but many people fail to realize just how important carbohydrates are. After a workout your glycogen stores are depleted and you need to replenish them to build muscle. Anabolic Window is the perfect combination of carbs, proteins, and amino acids needed to force your body grow!
To increase sports performance, athletes must enhance their "bounce-back" ability. For years, elite athletic trainers have preached the value of the rapid deployment of specific substrates post-workout to reduce recovery time. [ Click here to learn more. ]
[ Q ] What other supplements do you take?
I take Hemotest before my workouts and HemoTropin before bed. For proteins I drink IsoGainer during my off-season and I have 4 IsoBolic shakes every day when I am preparing for a show.
I used to drink just whey protein, but I find that the whey, egg, and casein in IsoBolic helps me put on more muscle than ever before.
Serious athletes dedicated to continuous progress in size, strength and muscularity are super conscious of the quality and quantity of their daily protein intake. That's why Nutrabolics developed the "industry standard" for protein supplements - IsoBolic. [ Click here to learn more. ]
[ Q ] You're quickly approaching competition and I've heard that you eat 5-7lbs of bison a day. That's a lot of bison!
I'm getting pretty sick of eating bison - I've been eating it since September. But I've learned that proper diet takes hard work and discipline. I know that when I hit the stage and you can see every muscle in my body that it will have paid off.
Even since last week I've seen transformations. Last show I figured I could cheat a bit here and there, but this time I'm not - and it's paying off. This is my current diet: