Personal Trainer Of The Month: Justin Woltering!
Name: Justin Woltering
Education/Certification:NASM CPT, NASM CES, NASM PES, ISSA CPT, Russian Kettle Bell Certified
Contact Info: firstname.lastname@example.org
Number Of Clients: Exclusive Personal training clientele and 100's of online clients.
Rates: Please inquire for pricing of Personal Training and a Custom Nutritional Plan and Exercise Regimen Pricing.
Justin Woltering is a distinguished fitness expert and author. With five certifications and a life-long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the industry. He is an experienced fitness consultant, model and actor who also holds a Bachelor's degree in Business Management.
As a youth, he admired bodybuilding and fitness legends Arnold Schwarzenegger and Bruce Lee. These figures became an inspiration and played a significant part in his dedication to the fitness game. His quest into martial arts began with training in Isshinryu Karate as a youth. Woltering later integrated this style with that of Bruce Lee's own Jeet Kune Do as well as Muay Thai. The discipline gained through martial arts has stemmed out to create success in all avenues of his life.
During his adolescence he was side-tracked with a fast-paced lifestyle and faced a life-threatening illness. Overcoming these obstacles in addition to endless amounts of research in science, physiology and philosophy left him with much insight, and he discovered that life was meant to be lived to its fullest.
With a positive spirit, he currently pursues his passion for science and the arts, which has translated into success with editorial, commercial, runway and print modeling (book covers, calendars, commercials and much more). Justin is also a top selling fitness author, and is thankful everyday to have experienced these opportunities and looks forward to future success.
Justin takes pride in helping his clients see results and is thankful for all that his clients, sponsors and fans do for him.
Q: When and why did you become a trainer?
Fitness has always been my number one passion. I knew I wouldn't be content unless I chose a career path in a field that I loved. Fitness has had a dramatic impact on my own outlook on life and I wanted to be able to help pass that along to others.
Even during college, I knew I had a non-traditional path calling my name. I had already accumulated a years of studying, and my physique was on point for someone who wasn't a day over 20!
At this point, I was lifting twice a day and I worked selling supplements. I built up a good contact base of potential clients, at this point I just needed to expand my knowledge base and gain experience.
Becoming certificated took my game to the next level. Within a year I achieved my NASM personal training certification! It was then that I exploded onto the fitness scene and loved every aspect of working with clients. From this point on, I poured my entire heart and soul into my career in fitness!
Q: Who are some of your most notable clients?
Working as a "Celebrity Trainer" I have been fortunate to work with many incredible people; however my favorite is still to work with a beginner who is new to lifting.
Q: Can you please give us an example diet and training program that you put together for your clients?
After establishing proper caloric needs, I prepare a customized nutritional plan based off of the client's food preferences. There are countless meal plans with the proper nutrient ratios and recipes for "gourmet healthy meals", so my clients never get bored eating the same thing!
Both the Nutritional Plan and Exercise Regimen are customized to fit my client's goals. Personal Training also includes a movement screening to help a client perfect their posture and increase athletic performance.
My client base covers a broad spectrum, I have worked with all types of clients, from professional athletes to the elderly, and I appreciate each person's transformation individually. However, over time I have found my niche is helping skinny guys get HUGE! This is my No. 1 passion in fitness, and knowing how many hardgainers I have helped is amazing!
5-Day Workout Routine - Build Muscle Fast With This Expert Plan!
Are you trying hard to gain muscle, get stronger, and look better? Do you have a fair amount of time per week to dedicate to the gym? You don't have to train often to get good results, but it certainly helps!
Here is a 5-day workout routine to build muscle that will have you looking like a bodybuilder in record time.
Day 1: Legs
That's right, we're starting with legs. If you look around most gyms and notice what the regulars do day after day, you'll see that most people neglect their lower bodies. That's because squatting, leg pressing, and lunging are hard-ass work!
Make no mistake about it, an honest leg training session will have you breathing like a tank at the end and walking funny for days afterward. Don't be discouraged though, because hard lower body training is MORE than worth the effort.
You will gain serious leg mass, mental toughness and even some additional upper body size from the powerful hormonal response from heavy lifts like squats.
Take a strong, medium width stance, sit back into the squat until the tops of your thighs are parallel with the floor, stand back up, and repeat. Warm up gradually until you get to a weight that allows you to get 4-6 reps. After that set, rest, drop the weight by 50-100 pounds, and do a set of 8-10 reps. Increase the weight on both of these sets every workout and watch your leg development take off!
Using your strongest foot placement, do 3-4 sets of 15-20 reps. Don't skimp on the weight, but make sure you get a VERY full range of motion.
Using either a barbell or dumbbells do 2-3 sets of 15 reps per leg. This will seriously tax your cardiovascular system, but it will help your hamstring development immensely.
Superset these movements for 3-4 total sets of 15-20 reps each. These are your last exercises, so go for a strong burn and a huge pump!
Day 1: Leg Workout
*Aim to increase the total weight on the working set with each leg workout.
Day 2: Chest
Every guy's favorite day, a good chest workout will make your upper body feel big, strong and powerful. Leave your ego at the door, though - you need to use good form if you actually want to achieve a big, broad chest and a strong bench press.
A lot of internet training "gurus" bash the bench press these days, saying it's dangerous and a poor chest developer. They couldn't be more wrong. The bench press is what built the best chests in the world, including Arnold's! The key is to use proper form and gradually get stronger from one workout to the next.
Keep your feet on the floor, your shoulder blades pinched together, and a slight arch in your lower back. After having a spotter hand the bar off to you, press the bar up and down using a full range of motion and a moderate tempo. You don't need to go slow, but you do need to control the weight. Work up to 2-3 sets of around 5 reps each. Heavy weight is the name of the game here!
To fully develop your chest, you need to work the upper set of muscle fibers around your clavicle, as well. No exercise does this better than the incline dumbbell press. Set the bench at a moderate angle of about 30 degrees and press the dumbbells with a full range of motion. Warm up as needed and do 2-3 sets of 10-12 reps.
Most people don't work hard on dips anymore, and that's a shame. They are one of the best exercises for overall upper body development! Since you're already warmed up, go straight into using your bodyweight for 3-4 hard sets. Once you can do 10-12 reps per set, start adding some weight to yourself with a dip belt.
You're already done the heavy lifting for the day with the first three movements. Now you're going to do some flyes at the crossover station to pump tons of blood into your chest! Who doesn't love leaving the gym with a huge pump? This movement is not going to do much for muscle building, so do as much or as little as you like. I usually do 2-3 sets of around 20 reps and follow those with some hard stretching.
Day 2: Chest Workout
Day 3: Back
Once you start training hard, you'll learn to both love and fear leg day. However, there's another day in your 5-day workout routine that should make you a little nervous before starting, and that's back day.
Just like with legs, building a big, thick back takes some seriously hard work, heavy weight and sweat. Do you have what it takes?
We're starting the back routine with an exercise that is second only to the squat in its mass-building potential. Doing full-range deadlifts with as heavy a weight as possible will help you build a thick back from waist to neck and a pair of hamstrings that pop out from under your legs.
To get the most out of the movement, warm up gradually to a top set of 5 reps. Use a belt and straps if necessary, and give it your all. If you can, rest 5 minutes afterward, drop the weight about 100 pounds and do another set for higher reps.
While deadlifts are probably going to put more meat on your back than any other exercise, getting strong at pull-ups is essential to getting those wide, barn-door lats you see on guys who just look truly big and powerful.
If you're not good at pull-ups, start by shooting for a certain rep total over multiple sets. You might take 4-5 sets to get, say, 50 total reps. Once you're able to bang out 15 or so pull-ups with your bodyweight in one set, start adding some extra weight to yourself.
You'll be a little fatigued at this point, but suck it up and set up a barbell for some heavy rows. Everyone does this exercise a little differently, so you'll have to find what form works best for you.
Personally, I like to keep my back at roughly a 45-degree angle, row toward my stomach, and put a bit of swing into the motion. Cheating is alright as long as you still feel the movement mainly in your lats and traps. Work up to 2-3 sets of 10-12 reps.
At this point, your back should be fried from all the heavy weights. To finish the workout strong, head on over to the seated row station, use the close, parallel grip handle, and bust out 2-3 sets of 15-20 reps. Maintain good form and posture, and your lats will feel twice as big from the pump!
Day 3: Back Workout
*If you're new to pull-ups, don't start by burning yourself out with one huge set. Instead, aim to hit a certain rep total over multiple sets. Set your target at 50 reps, for example, and do as many sets as it takes you to hit that total.
5 sets x 10 reps
Once you're able to bang out 15 or so pull-ups with your bodyweight in one set, start adding some extra weight.
Day 4: Shoulders
If there's one body part that can be impossibly stubborn, it's shoulders. While a lot of weight trainees and bodybuilders can get great results building their legs, chest, arms and back, few guys can achieve those thick, wide and round shoulders. Here's how you can be one of those few!
Getting strong on overhead press is key to getting big shoulders, but hardly anyone does this movement anymore. That's because it's the hardest variation there is! In case you don't know, a true military press is done standing, with a full range of motion from chest to lockout, and WITHOUT any help from your legs.
Sure, you can't use as much weight as with a seated press, but it's my experience that this movement just produces bigger, stronger shoulders. Take your time with your warm-up (shoulders are sensitive to injury), and work up to 3 heavy sets of 5-6 reps with the same weight.
Your shoulders will be fatigued from the heavy militaries, but you can still get some good pressing done in the seated position. Take a pair of moderately heavy dumbbells, kick them up to the starting position, and use a full range of motion. Do 2-3 sets of 10-12 reps. Any heavier, and it's going to be impossible just to get them into the proper starting position.
Overhead presses will put some mass on your shoulders for sure, but side raises are really what make them look wide and developed. You're going to have to seriously fight the burn and put in some work on this exercises if you want a stand-out pair of shoulders. Use a slight swing in your body, a strong grip and a full range of motion.
After warming up, do 5 sets of 12-20 reps. That's right, FIVE sets and make all of them hard! This amount of work is the only thing I've found to fully develop the delts.
Your rear delts will get a lot of work on back day, but you should still give them proper, direct attention when you train shoulders. Pick moderately heavy dumbbells, bend at the waist and think about pulling through your elbows to really feel the movement in your shoulders.
You might be able to get away with just 2-3 sets, but if you've got stubborn rear delts, you're going to have to bust ass on this exercises just like you did with the side raises.
Day 4: Shoulder Workout
Day 5: Arms
After putting in four days of seriously grueling work on your 5-day workout routine, you can get a nice reward - a huge pump in your guns! Of course you'll still have to work hard, but every guy loves to train arms.
Here's a simple, effective and fun routine for getting those massive cannons:
Since triceps make up 2/3 of your upper arm mass, you need to give them proper attention before doing anything for biceps. Using similar form to your regular bench press, take a grip slightly narrower than shoulder width on the bar, and press with your elbows kept tucked to your sides. Your chest and front delts will still come into play, but you will use mainly triceps. Work up to 2 heavy sets of 6-8 reps.
There are tons of fancy ways to do curls, but nothing puts more mass on your arms than the basic barbell curl. Take a comfortable, strong grip and do 3-4 sets of 10-12 reps. If using a straight bar hurts your wrists, then stick to the EZ-bar or heavy dumbbells, instead.
Skull Crushers superset with Incline Curls
You're going to be doing these exercises back to back to save time and get a HUGE pump going throughout your entire arm. For skull crushers, use an EZ bar, lie back on a bench, and extend the weight from your forehead to lockout.
For incline curls, set the bench at a sharp incline (almost vertical), lean back, and curl with a full range of motion. This variation really puts a stretch on the biceps and forces you to use good form. Do 3-4 sets of 12-15 reps on each of these movements, always doing one exercise after the other.
Pushdowns superset with Cable Curls
Pick your favorite cable attachment for each of these exercises, and do 3-4 sets of 15-20 reps in the same superset fashion as the last two movements. Keep good form and give it your all! These are the last exercises in your arm routine, and you want to leave the gym knowing your pythons will grow.
Day 5: Arm Workout
I've compiled all of this and more into in my new, breakthrough fitness program in my 83 page fitness e-book.
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Q: What is the most common mistake a client makes?
Clients often forget the most important part, prepare your meals in advance! It's important to have a well-forged plan in order to see results, my clients have busy lives, but I always stress the importance of being organized and have a plan and set schedule for each of their meals.
Q: What are the most common mistakes you believe a trainer makes?
I could go on all day about this one! Haha, to me it's all about continually learning and progressing, 3 important points I have found to be true are:
- Just because you have a lot of people who admire your physique, does not mean you are a good trainer.
- Just because you are really smart, and have a Master's Degree in training, this does not mean you are a good trainer.
- Just because you have a full clientele at the moment, this does not mean you are a good trainer.
Q: Do you set your clients up with a full diet and training plan for them to follow by themselves?
When it comes to training, I help clients progress appropriately and give them a template to outline the exercises we have performed with the exact number sets and reps for them to complete on their own.
As a requirement, I ask all of my clients to keep a notebook that contains their meal plans, workouts, recipes and more. In order to hold my clients accountable I have a set check-in for clients to recalculate their measurements and evaluate their progress the first week of every month. They then insert this print out into their binder each month.
This shows them how far they have come and ensures their success to keep progressing.
Q: How do you keep your clients motivated?
What makes each client tick is different. You must get to know these people on a personal level, and find out what drives them. In addition, it's important to help balance them out at times.
For example, if a young bodybuilder is too hyped up, I may have to show him the ability to focus and center himself to get stronger and progress.
On the other hand, if a client is feeling sluggish for some reason that day, I may have to ramp up my energy and intensity, get serious and light a fire under their ass!
Q: Do you train a male client differently to a female?
I train each person based off their own personal goals, strengths and weaknesses. As a generalization, I would say that for the most part women want to train legs; legs are usually their genetic strong point, while their shoulders and back are often weak.
For men they always want to train chest and arms for the ego, but very few want to do deep-ass squats with heavy weight, or hundreds of reps on calves! Pay your dues!
Q: Have you changed your approach to clients over the years of experience?
You have to! As soon as you stop learning and evolving in this business you get left behind! It is crucial to always fine tune your program, even if it seems flawless keep searching for more ways to continue improving business and ways to help clients progress.
Q: How do you start a client on a new program? Do you do some kind of Assessment?
A tried and true part of my assessment is the Overhead Squat Analysis, and a unique movement screening system that detects postural imbalances. This is a crucial component for aesthetics, particularly symmetry and proportion.
It is all about creating balance within the body on all levels.
Q: Do you prefer to train male or female clients?
The majority of the members on my site are men. I take pride helping guys of all ages get into the best shape of their life. It is my passion to help these guys add on slabs of rock hard muscle mass! That's why I developed the program and e-book Bigger Better Faster Now!
I love helping guys who find themselves in the same situation I was in. Guys who are wanting to learn how to effectively increase their muscle mass while staying lean.
Q: Do you feel just as much like a psychologist as you do a personal trainer?
This could be a whole interview in itself! Without a doubt, this is one of the most interesting aspects of being in this business; it is often times so personal. The amount of learning that goes on in a personal training session is incredible. It is import to know who your clients truly are, and nothing is better then seeing someone leaving smiling after having a long hard day.
Being personable, understanding and providing this positive energy to people is often all they need to seriously improve their quality of life!
Find out more about Justin by visiting his website: www.justinwoltering.com
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