- Name: Aaron B.
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Albuquerque, New Mexico
- Height: 5' 7"
- Weight: 155 Lbs.
- Years Bodybuilding :3
- Favorite Bodypart: Back
- Favorite Exercise: Bench Press, Shoulder Shrugs and Leg Press.
- Favorite Supplements: Cellmass, L-Arginine, Protein Powders.
How Did You Get Started?
Well, I started weight training about 5 years ago when I was playing competitive hockey. I thought weight training would help my on ice performance by giving me more strength and muscular endurance. After a couple years of weight training - mainly sport specific stuff (lunges to name one of the top exercises in my training then), I began to develop a pretty well balanced physique. The trainer that I was working with at that time suggested I compete in an upcoming bodybuilding show. So I said, well, ok, that seems like fun. I had never been to a bodybuilding show before and little did I know how much weight I would end up losing.
I dropped about 30 pounds, after water, and got my body fat to well under 5%. It was my first ever bodybuilding competition to compete in and attend. It was a really fun experience. It was also very challenging, which I enjoyed greatly.
After my first show, I went back to the gym and got back to work. I did another show about 9 months later. It was at this show that I decided I loved this sport and I really want to devote my time to becoming the best I could be. So I decided to stop skating as much, because skating five plus days a week was making it almost impossible to put on muscle size. The calories needed to add weight were well beyond my current knowledge or motivation.
Since that competition I have competed in three more shows and I have learned a ton about my training, nutrition, posing, contest preparation, and more. I have made it a goal to improve in as many ways as I can from one show to another. If your not improving, your not pushing yourself, and your not truly bodybuilding.
What Workout Plan Worked Best For You?
As far as workouts go, I have tried tons of stuff. What works best for me is splitting up muscle groups and working each muscle group, except abs and calves, once a week.
Here is an example of a couple muscle group splits that I do.
Wednesday: Chest and Shoulders
Friday: Biceps and Triceps
I usually keep my sets between 8-12 reps as heavy as I can with good technique. If the weight is so heavy that I can not feel the muscle working then I go a little lighter. I like to really focus on the muscle contraction and especially work the negative movement slowly.
My sets are generally very high for each particular muscle group. I choose usually 3-4 exercises per muscle group and do about 3-5 sets per exercise. (However, this does not include finishing exercises) I use finishing exercises at the end of my routines just to pump the blood into the muscle and make it as full as I can. These are usually one to two sets of about 20 reps. An example would be a biceps and triceps superset to end my arm workout.
What Nutrition Plan Has Worked Best For You?
I eat 50% carbohydrates, 30% protein and 20% fat. Carbs are the body's main energy source so I keep my carbs very high, even in my contest preparation. All my carbs are complex and low to moderate on the glycemic index. I usually eat simple high glycemic sugars with my breakfast and immediately after my work out. I usually get my high glycemic carbs from fruit. I like eating apples, pears, cantaloupe, raspberries, blackberries, and other fibrous fruits.
- I typically eat every 2 1/2 to 3 hours. All meals have complex carbs, protein, and fat.
- My main sources of protein are: Chicken, Salmon, Tuna, Eggs, Skim Milk, and Whey Protein Powders.
- Starchy Complex Carbs: Ezekiel Bread, Brown Rice, Potatoes, Yams, Pasta.
- Low impact Complex Carbs: Lettuce, Spinach, Broccoli, Celery, Cucumbers,
- Fat: Natural Peanut Butter, Olive Oil, Omega Fatty Acids, and fats found in my other foods like eggs, meat, protein, etc.
What Supplements Have Given You The Greatest Gains?
I really like Cellmass. It has helped my recovery time, and helped my strength. L-arginine is great for getting the blood pump that produces growth and new muscle striations.
Why do you love Bodybuilding?
- I love the challenge of pushing my body to where it has been before and then past that point.
- My body is a temple of the Holy Spirit, and I love to be able to take care of my body and make it the best it can be for Him.
- When I step on stage, I say, Lord, this is for Your glory. May You be glorified through me.
- I think bodybuilding is great because God created our bodies to be wonderful.
- So I do it to make myself the best I can be for Him. When it starts to become about me, which it has before, I have to take a step back and remember what it is truly about. It's about Him!
What Are Your Future Bodybuilding Plans?
- I am going to continue to train hard, lift heavy, work on my nutrition, posing, contest prep, and continue to improve everyday.
- I would like to get my IFPA Pro Card from the OCB, and the natural Olympia is something that I would definitely aim for one day.
- The thing that is great about bodybuilding is there are no limits, only ones that we tell ourselves that there are.
What One Tip Would You Give Other Bodybuilders?
- Challenge yourself always, keep consistent. Use others for motivation, but use yourself for motivation too.
- Work on symmetry, posing, and do not neglect your legs!