- Name: Aaron Vanderpool
- E-mail: A.firstname.lastname@example.org
- Age: 18
- Where: Papillion, Nebraska
- Height: 6'1"
- Weight: 173 lbs
- Years Bodybuilding :1
- Favorite Bodypart: Lats
- Favorite Exercise: Weighted Pull-Ups
- Favorite Supplements: Cellucor C4, Whey Protein, and Waxy Maize
How Did You Get Started?
I got started bodybuilding originally when I first began attending a College prep boarding school. I lived there five days a week and found that I had too much time on my hands and was tired of making excuses as to why I was so small. I began browsing the Bodybuilding.com forum and tried to pick my way through all the useful information.
After I saw results I was hooked. I eventually got burnt out but when I decided to get back into it this past winter, I came back more determined then ever to transform my body's natural composition.
What Workout Plan Worked Best For You?
I follow the Max-OT training principles which consists entirely of muscle overload and short, intense workouts.
- Warm Up: Flat Barbell Bench Press: 5 add sets of 10, 8, 5, 2, 1, reps
- Flat Barbell Bench Press: 2 sets of 4-6 reps
- Incline Dumbbell Bench: 2 sets of 4-6 reps
- Decline Barbell Bench Press: 2 sets of 4-6 reps
- Warm Up: Non-Weighted Pull-Ups: 3 sets of 10, 8, 6, reps
- Weighted Chin-Ups: 2 sets of 4-6 reps
- Weighted Wide Grip Pull-Ups: 2 sets of 4-6 reps
- Deadlift: 3 sets of 4-6 reps
Seated Rows: 2 sets of 4 reps
Overhand Grip Lat Pulldowns: 2 sets of 4 reps
- Warm Up: Side Lateral Raises: 3 light sets of 8 reps
- Seated Military Barbell Press: 3 sets of 4-6 reps
- Side Dumbbell Raises: 2 sets 4-6 reps
- Front Raises: 2 sets 4-6 reps
- Rear Lateral Raise: 2 sets 8 reps
- Warm Up: Full Squats: 4 add sets of 8, 6, 4, 2 reps
- Full Squats: 3 sets 4-6 reps
- Barbell Lunges: 3 sets 4-6 reps
- Leg Press: 3 sets 4-6 reps
I don't focus a ton on arm workouts because through heavy benches and heavy pull ups I get plenty of bicep/triceps work in along with forearm work with heavy deadlifts.
- Warm up: Close Grip Bench Press: 3 sets of 8 reps
- Close Grip Bench Press: 2 sets of 4-6 reps
- Pinwheel Curls: 2 sets of 4-6 reps
- Skull Crushers: 2 sets of 4-6 reps
- Dumbbell Alternate Curls: 2 sets of 4-6 reps
What Nutrition Plan Has Worked Best For You?
- 2 handfuls mixed nuts
- 2 PB&J sandwiches with 3 tbsp peanut butter, 2 tbsp strawberry jam, 2 slices bread each
- 8 oz grilled/BBQ chicken (3x a week)
- 1 cup brown rice (3x a week)
What Supplements Have Given You The Greatest Gains?
I have found bulk whey protein to be my favorite supplement to help with recovery along with meeting my caloric needs and my protein macros. I also like taking a pre-workout such as Cellular C4 to get a little mental edge. I also like Waxy maize pre workout to help give me energy without leaving me feeling bloated. Casein protein has had the most dramatic effect on recovery leaving me feeling less sore the next day.
- Protein Bar: 1 bar
- Optimum Nutrition 100% Whey Protein: 1 scoop
- Optimum Nutrition Casein Protein: 1 scoop
Why do you love Bodybuilding?
I love bodybuilding because it is a constant battle between you and the iron. You have to set goals both long and short term to be able to survive. You are your own coach and you know your body better then anyone else. The hardest part of bodybuilding is to listen to your body when you are injured, even though most people preach "No pain, no gain."
The most obvious answer of why I love bodybuilding is the aesthetics. Along with the physique comes knowing that I am starting something that will follow me my whole life and benefit me in ways that most overlook.
I also know that bodybuilding is one of the most difficult sports because the one hour in the gym is the easy part but the other 23 need to be filled with diet, sleep, on top of keeping up with school, work, friends, and family. It is a battle that most people can't handle because it is never ending and when you hit plateaus you have to battle through them knowing that another one is just around the corner.
What Motivates You To Follow A Healthy Lifestyle?
The motivation that drives me is having my priorities straight and knowing that living a long life surrounded by the ones you love are what makes life great. I know that I won't always be able to go as heavy as I do now, but I feel that the more I can educate myself, the better positioned I will be to transition into other fitness paths during my life.
Currently I am trying to bulk up as much as possible, but as I become older I will transition myself to a steady fitness program that I can follow for many years. The younger I start the better off I believe I will be when it comes to fitness, and dieting in general.
What Made You Want To Achieve Your Goals?
I have always been the person who has been told you can't do this or don't even bother. When I first stressed to my friends and family I wanted to be bigger and get into teen bodybuilding I was met with comments by my dad trying to explain that I wasn't built to be a lifter but rather, I should try out a sport like baseball or basketball. I knew what I wanted and I took off with it.
With no reliable information widely available I took the back roads through multiple forums before finding BodySpace. I wanted to prove to myself that a hard work ethic can take you beyond where most people can fathom. I wanted to do something for myself even if that meant displeasing my parents. Most of all I wanted to do what I love. Lift.
What Are Your Future Bodybuilding Plans?
My goal ever since I started my sophomore year has been to be featured on the site. I have told my lifting friends, along with my girlfriend that one day I would be featured as teen bodybuilder of the week. I have been striving to perform at a level that could motivate others, along with achieving short term goals along the way.
If I complete this, I can close this chapter and open the next which includes being able to bulk to 210 pounds in one year, and then cutting to around 195. If this is obtained, I plan on entering the Heartland Classic in the Teen Tall class in June, 2011. Short term plans include benching 275, squatting 315 for reps, and deadlifting 495.
What One Tip Would You Give Other Bodybuilders?
One tip I would give to other bodybuilders is to not get burnt out. You hear all the time of people making great progress too fast and once it slows down they almost instantly give up. You have to fight for every pound gained, and every pound added to the bar. It starts out easy, but in time the gains will slow and you need to be prepared to work harder then ever to push through them.
Don't be afraid to skip a workout at our young age. There will be plenty of time to make them up and most importantly don't forget that we are still young and to enjoy life.
Who Are Your Favorite Bodybuilders?
Frank Zane is my favorite by far because he did it before most anybody had really blew up to unrealistic proportions such as Ronnie Coleman and Jay Cutler. He also created my favorite pose. Along with Frank Zane, I have a ton of love for Ronnie Coleman after watching all his training DVDs and saw how he went about things. He has an amazing physique and knew what had to be done to be on top.
What Features Do You Use On Bodybuilding.com?
I frequent the forums quite often if I have a question, or to give advice to others. I also like the support you can find when doing things like workout logs. I also use the store to buy supplements along with clothing.