Bodybuilding.com Information Motivation Supplementation
in:
Ben 'The Showstopper' White Explains Training For 2009 New York Pro!

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

Article Summary:
  • 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.

    Ben White Is An Anomaly When It Comes To Bodybuilding.
    Enlarge Click Image To Enlarge.
    Ben White Is An Anomaly When
    It Comes To Bodybuilding.

    Photo Courtesy Of Dan Doyle.

    dot
    [ Q ] When you started training, were legs something you really wanted to build?
    dot

      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.

    dot
    [ Q ] When did that change? You obviously spend some serious time on your legs now.
    dot

      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.

    Ben White Ben White
    Enlarge Click Image To Enlarge.
    Ben White At The 2008 New York Pro.
    View More Pics Of Ben White At The 2008 New York Pro.

    dot
    [ Q ] Were your legs large before you started focusing on them?
    dot

      I mean yes, they were naturally big. But it wasn't until I turned pro that they became important.

    dot
    [ Q ] How did your legs respond in the first couple years of training?
    dot

      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.

    They Just Naturally Had To Catch Up To The Rest Of My Body.
    Enlarge Click Image To Enlarge.
    They Just Naturally Had To Catch
    Up To The Rest Of My Body.

    Photo Courtesy Of Dan Doyle.

    dot
    [ Q ] Did you make any major mistakes when you first started?
    dot

      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.

    dot
    [ Q ] What do you think the most common mistakes guys make with legs training are?
    dot

      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!

    Click The Play Button To Start The Video.
    Or Download Here:
    Windows Media (11.2 MB)
    [ 2007 NPC USA Championships Video Clips Main Page ]

    dot
    [ Q ] Should legs be trained once or twice a week?
    dot

      I train my legs four times a week on Tuesday and Friday mornings and nights. Twice I do light weight, twice I go heavy.

    dot
    [ Q ] Do you believe legs should be trained on their own? Or should you combine them with another muscle group?
    dot

      I isolate them and train them by themselves. This allows me to properly focus on my quads, hamstrings, and calves.

    I Isolate Them And Train Them By Themselves.
    Enlarge Click Image To Enlarge.
    I Isolate Them And
    Train Them By Themselves.

    Photo Courtesy Of Dan Doyle.

    dot
    [ Q ] What have been the most productive exercises for your legs over the years?
    dot

      First I want it to be known that it takes a lot of trial and error to figure out what works and what doesn't. Each individual needs to determine what works best for them and only them.

      For me, a combination of leg curls, extensions, lunges and hamstring curls has given me results. This is my current leg workout:

    dot
    [ Q ] When did you realize this was the winning combination?
    dot

      I knew when I started seeing the size come on. I could see my results. When my legs started touching in the middle I knew what I was doing was right.

    Ben White Ben White
    Enlarge Click Image To Enlarge.
    Ben White At The 2008 New York Pro.
    View More Pics Of Ben White At The 2008 New York Pro.

    dot
    [ Q ] What's the most weight you've ever used in the following exercises?
    dot

    dot
    [ Q ] Do you recommend high reps or low reps for legs? Do you train to failure?
    dot

      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.

    RELATED ARTICLE

    [ Click here to learn more. ]
    Target Training: Quads!
    Huge, thickly developed, sweeping quads can dominate a bodybuilding show, differentiating you from the rest of the pack.
    Author:
    Brad Borland

    dot
    [ Q ] Why not?
    dot

      How will I get home if I can't walk? I'll get stuck in the gym.

    dot
    [ Q ] Are there any exercises you stay away from?
    dot

      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.

    The Only Exercise I Really Avoid Is Walking Lunges With A Weight On My Back.
    Enlarge Click Image To Enlarge.
    The Only Exercise I Really Avoid Is Walking
    Lunges With A Weight On My Back.

    Photo Courtesy Of Dan Doyle.

    dot
    [ Q ] Are you happy with your legs right now, or is there anything about them you would like to improve?
    dot

      As I approach the New York Pro my goal is to keep them big, full and defined while achieving the ultimate feathered look.

    dot
    [ Q ] What's your secret for getting the feathered look?
    dot

      It's working out hard, doing cardio, eating correctly and putting 110% into everything I do.

    I Put 110% Into Everything I Do.
    Enlarge Click Image To Enlarge.
    I Put 110% Into Everything I Do.
    Photo Courtesy Of Dan Doyle.

    dot
    [ Q ] Speaking of eating correctly, supplements must be a big part of your diet. What supplements do you use prior to training legs?
    dot

      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!

    RELATED PRODUCT
     NOZ I.V. Nutrabolics Presents:
    NOZ I.V.

    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. ]

    dot
    [ Q ] What supplements do you use during training?
    dot

      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.

    dot
    [ Q ] What supplements do you use post workout?
    dot

      I use Anabolic Window by Nutrabolics immediately after my workout. The new Vanilla flavor is my favorite. This product has the best protein, amino acid, and carb sources which stimulate muscle growth and recovery.

      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!

    RELATED PRODUCT
      Anabolic Window Nutrabolics Presents:
    Anabolic Window

    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. ]

    dot
    [ Q ] What other supplements do you take?
    dot

      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.

    RELATED PRODUCT
    IsoBolic Nutrabolics Presents:
    IsoBolic

    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. ]

    dot
    [ 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!
    dot

    dot
    [ Q ] Any last words?
    dot

      Thanks to Nutrabolics for sponsoring me and helping me achieve and fulfill goals for 2009.

    Kristy Sutor

    Back To Double XL Magazine's Main Page

    Back To The Articles Main Page.

    Related Articles
    2014 Arnold Webcast Replays
    Jay Cutler: Big Lessons
    We 'Mirin Volume 85: Before They Were Pros



    RATE THIS ARTICLE
    POOR
    • 1
    • 2
    • 3
    • 4
    • 5
    • 6
    • 7
    • 8
    • 9
    • 10
    EXCELLENT
    OVERALL RATING
    N/A

    Out of 10

    0 Ratings

    0

    Comments

    Showing 0 - 0 of 0 Comments

    (5 characters minimum)

        • notify me when users reply to my comment
    Showing 0 - 0 of 0 Comments

    Featured Product

    Give Us Feedback:
    Report A Problem
    Site Feedback
    Follow Us:
    Twitter
    Facebook
    RSS Feeds
    Bodybuilding.com Newsletter

    Receive exciting features,
    news & special offers from Bodybuilding.com