Teen Bodybuilder of the Week: Austin Kjergaard

Teen Bodybuilder of the Week: Austin Kjergaard! - Pics and info and more!
  • Name: Austin Kjergaard
  • E-mail: GymRat33@sio.midco.net
  • Age: 19
  • Where: Sioux Falls, SD
  • Height: 5'8"
  • Weight: 187
  • Years Bodybuilding :2
  • Favorite Bodypart: Back
  • Favorite Exercise: Rows
  • Favorite Supplements: AdvoCare Muscle Fuel, 100% Casein

How Did You Get Started?

My dad got me started when he introduced me to bodybuilding magazines and showed me who Arnold was. Since then I started to lift weights hard until one weekend at the local YMCA my uncle in law who I knew was a natural bodybuilder was in town. We trained for the weekend and I thought being a bodybuilder had to be so amazing. After that I joined a gym which I now am a personal trainer at called Tryon Gym. I started training for small shows then went to bigger ones and placed second in my first NPC as a teen. Just recently I won my teen division and got second out of six in the lightweight men's in the NPC North Star.

Austin Kjergaard.
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Austin Kjergaard.

What Workout Plan Worked Best For You?

I do a type of hit training that I set in my workout. I do two warm up sets, one working set that consists of 8-10 reps (failure), then fifteen seconds rest, then I try and do more until I have forced reps. After that a couple negatives then after that I have a static hold. After each working set I do a very difficult stretch for 60-90 seconds.

  • Monday - Chest And Biceps
  • Tuesday - Legs
  • Wednesday - Cardio And Abs
  • Thursday - Delts And Triceps
  • Friday - Back And Rear Delts
  • Saturday - Cardio And Abs
  • Sunday - Off

Austin Kjergaard.
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Austin Kjergaard.

What Nutrition Plan Has Worked Best For You?

I do a solid carb rotation on training days they are all high carbs than on off days they are low carbs.


Meal 1



Meal 2



Meal 3



Meal 4


    Pre Workout


Meal 5



Meal 6


Austin Kjergaard.
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Austin Kjergaard.

What Supplements Have Given You The Greatest Gains?

Why do you love Bodybuilding?

Lifting heavy weight, looking good, and because it is discipline it is hard work and not many people are willing to do it.

What Are Your Future Bodybuilding Plans?

My future bodybuilding plans are to turn professional and be the first professional natural bodybuilder from my city and do it all before I turn 23.

Austin Kjergaard.
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Austin Kjergaard.

What One Tip Would You Give Other Bodybuilders?

Never give up, listen to every negative thing people say about you that is your fuel in the gym so take it all in and use it. Nothing happens over night so stick with it and always push hard.

Who Are Your Favorite Bodybuilders?

Randy Hartz, AJ Sims, Jay Cutler, and David Henry.