- Name: Adam Siegel
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Blacksburg, VA
- Height: 5'10"
- Weight: 190 Lbs Off 160 Lbs Contest
- Years Bodybuilding :1
- Favorite Bodypart: Back
- Favorite Exercise: Squats
- Favorite Supplements: Xtend
How Did You Get Started?
I started lifting weights for football when I was 15. It wasn't until freshman year of college that I took my training and diet more seriously. I was fortunate to have two professional natural bodybuilders at my gym (Kurt Weidner and Vaughan Twigger). I knew that if I wanted to take my physique to the next level I had to seize the opportunity and hire Kurt. From there I soaked in all the information I could and my motivation shot through the roof.
For the first six months working under Kurt we focused on gaining lean muscle; the thought of competition was not realistic. After a year of seeing noticeable gains I took the leap of faith and decided to do a show! I knew that at the age of 19 I would not have the density or size of the seasoned competitors. It all came down to conditioning and the grueling 20 week diet. I had to find a way to separate myself from the competition in any controllable way.
What Workout Plan Worked Best For You?
I'm currently using a nine day rotation that I constructed towards to end up my contest prep.
It is two body parts for each workout day. I start the session with one compound movement for each body part and do 5 sets of 5 reps with the focus of increasing the weight by 5+ pounds each rotation. Every third rotation I switch it up and do 3 sets of 15 reps. Once my form is beginning to get compromised I switch to another compound exercise and work up again...for example I would switch from Incline Dumbbell Press to Incline Barbell Bench Press.
For the remaining 4-6 exercises I use the following rep scheme:
- Rotation #1: 3 sets of 12 reps
- Rotation #2: 3 sets of 6 reps
- Rotation #3: 3 sets of 15 reps
- Rotation #4: 3 sets of 9 reps
The focus for the remaining 4-6 exercises is to fail on the third set. The reps also vary on leg days because my legs respond better to higher reps.
The fifth rotation I implement a "SHOCK" week. For this week I do not focus on the weights, I instead focus on sheer madness. I implement triple drop-sets, super-sets, giant-sets, 50 rep sets, anything and everything.
After the fifth rotation I take 4-5 day break and then repeat if I so desire.
Here's an example of Rotation #1:
Day 1: Back/Chest
- Incline Dumbbell Chest Press: 5 sets of 5 reps
- Barbell Rows: 5 sets of 5 reps
- Incline Dumbbell Flyes: 3 sets of 12 reps
- Seated Cable Rows: 3 sets of 12 reps
- Barbell Decline Bench: 3 sets of 12 reps
- Lat Pulldowns: 3 sets of 12 reps
- Close Grip Lat Pulldowns: 3 sets of 12 reps
- Cable Crossovers: 3 sets of 12 reps
Day 2: Legs
- Barbell Squats: 5 sets of 5 reps
- Lying Leg Curls: 4 sets of 12 reps
- Squats: 3 sets of 20 reps
- Hyperextensions: 3 sets of 15 reps
- Leg Extensions: 7 sets of 12 reps
Day 3: Off
Day 4: Shoulders/Calves
- Dumbbell Shoulder Press: 5 sets of 5 reps
- Dumbbell Front Raises: 3 sets of 12 reps
- Seated Calf Raises: 3 sets of 12 reps
- Upright Rows: 3 sets of 12 reps
- Standing Calf Raises: 3 sets of 12 reps
- Cable Side Raises: 3 sets of 12 reps
Day 5: Arms/Chest/Back
- Barbell Biceps Curls: 5 sets of 5 reps
- Barbell Close Grip Bench: 5 sets of 5 reps
- Standing Dumbbell Curls: 3 sets of 12 reps
- EZ-Bar Overhead Extensions: 3 sets of 12 reps
- Pec Deck: 3 sets of 12 reps
- Preacher Curls: 3 sets of 12 reps
- Triceps Rope Pushdowns: 3 sets of 12 reps
Day 6: Off
Day 7: Legs
- Barbell Deadlift: 5 sets of 5 reps
- Seated Leg Curls: 3 sets of 12 reps
- Abductor: 3 sets of 12 reps
- Adductor: 3 sets of 12 reps
- Standing Leg Curls: 3 sets of 12 reps
- Leg Press: 4 sets of 25 reps
- Hyperextensions: 3 sets of 15 reps
Day 8: Rear Delts/Traps/Calves/Biceps
- Barbell Shrugs: 5 sets of 5 reps
- Cable Rope Face Pulls: 3 sets of 12 reps
- Standing Calf Raises On Smith Machine: 3 sets of 12 reps
- Seated Dumbbell Biceps Curls: 3 sets of 12 reps
- Dumbbell Shrugs: 3 sets of 12 reps
- Reverse Flyes: 3 sets of 12 reps
- Calf Press: 3 sets of 12 reps
Day 9: Off
Cardio can be implemented on an as-needed basis. I typically play basketball for cardio in the off-season.
What Nutrition Plan Has Worked Best For You?
For contest prep I never deviate from my diet plan...no cheating! For the off-season I use my contest prep guide as a base except I slightly increase the fat and I up the carbs depending on what body part I'm lifting. For example, on leg day I may have 400-450g carbs. My body is ectomorphic, but it's been gaining mesomorphic tendencies over the past year.
I definitely enjoy cheat meals in the off-season, but not to the point where it hinders my efforts in the weight room. I realize it is important to stay lean in the off-season, and I have no plans to go above 10% body-fat. At the ripe age of 19 I feel I have a lot more growing left; I don't want to hinder that by staying at 3-4% body-fat.
With that said, an ideal off-season workout day would look as follows:
- 3 Scoops Scivation Solution 5
Meal 4: Pre-Workout
Meal 5: Post-Workout
A nice dinner with my girlfriend, nothing too crazy, but I enjoy myself.
What Supplements Have Given You The Greatest Gains?
I take the multivitamin and fish oil with my first meal. I also take two scoops of Xtend with my first meal...putting it in really cold water and drinking it in the shower is awesome….it's a good way to start the day.
I take 4 scoops of Xtend intra-workout.
My post-workout shake consists of: 2 scoops whey protein, 1 cup oats, 5g creatine monohydrate.
I've learned there are no magic supplements. They truly just "supplement" good diet and training. However, with proper research you can learn to make them synergize with your diet/training and produce even better results.
Why do you love Bodybuilding?
I love the challenge. Bodybuilding is 24/7 and it boils down to self-motivation, consistency, and patience. I played three sports in high school and I never excelled in any of them, but I did learn work ethic. The work ethic transferred seamlessly into bodybuilding and now the sky is the limit.
Having mentioned patience, you must realize you will not see gains over night….I like that. If that was the case then everybody would do it. You need to believe in yourself, your training routine, and your diet. Every meal, cardio session, lifting session…it's all part of the bigger picture. I love knowing that each bite I take is making me better; there are no false steps in consistency.What Motivates You To Follow A Healthy Lifestyle?
I'm motivated by how fortunate I am as a human being. I'm thankful everyday that I even have the CHOICE to manipulate my diet; because a large portion of the world has trouble just putting dinner on the table. Additionally, living a healthy lifestyle = feeling awesome. Who wouldn't want that?What Made You Want To Achieve Your Goals?
I was a skinny kid growing up and I always wanted to get bigger...blah blah...that whole story. Most importantly, I fell in love with the challenge. Anything that demands your absolute best from all aspects intrigues me. The sheer desire to make improvements and prove to myself that I can do this; that is what pushed me to set goals and achieve them.
What Are Your Future Bodybuilding Plans?
At this point I'm not entirely sure. Bodybuilding is a very demanding sport and aside from all the positives it can be a selfish sport. No one is perfect and it is hard to find the right balance, especially during contest prep. I want to use bodybuilding as a way to enhance my life, as opposed to trapping me in. I do believe it is feasible to advance in the natural bodybuilding world while maintaining good relationships and staying humble. I take this challenge with open arms.
For now, I am focusing on having a productive off-season and putting on loads of lean muscle. Knowing myself, it is a matter of time until I get the itch to compete or heavily pursue some other unorthodox hobby. Until then, I will keep myself in striking distance and keep my eyes open for potential shows.
What One Tip Would You Give Other Bodybuilders?
Two tips. Consistency and patience. Kurt Weidner once told me that bodybuilding is a super marathon; this couldn't be truer. The days when things are hard, those are the days you improve the most. The days you don't want to eat seven meals but you do…that's where you begin to pass people. Always keep that in mind and let it fuel your fire.