- Name: Darnell Collins
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Winnipeg, Manitoba, Canada
- Height: 5'6"
- Weight: 180, Contest 160
- Years Bodybuilding :1
- Favorite Bodypart: Back
- Favorite Exercise: Barbell Rows
- Favorite Supplements: No Xplode, True Mass Protein
How Did You Get Started?
Since I was about 5, I played every sport I could and I did anything to stay active. After playing soccer for 10 years, in the middle of high school I made the switch to football and rugby as my main sports. Up until then, working out was never something I was dedicated to or took seriously.
I would maybe go a few times a month to just to get a pump for my arms or back. But after grade 12, I made my city's junior football team (ages 18-23), and because I was a rookie, I did not get to see the field at all. So, my goal was to get big enough to be able to compete with the older guys on my team for the next season.
This is what made me start working out daily since November 2006. After half a year of training consistently, I made great improvements to my physique, which fueled me to continue to train hard everyday.
Then one day in December 2007, (my trainer now) Craig Bonnett found me working out and asked if I had ever competed or thought about competing. And up till then I had not heard much of, or known what bodybuilding really was.
So, he decided to sponsor me through his personal training business, Contestprep.ca, and since then I have competed in 3 shows this year in 2008, which were, the Novice and Provincial shows in my province and CBBF World Qualifier. Since getting into bodybuilding, I have learned a lot of things and achieved a level of fitness and a physique I didn't think was possible.
I am excited to see what the years ahead have in store as I continue to learn and train my hardest. I am just grateful I was given the chance and opportunity to be part of such an amazing sport.
What Workout Plan Worked Best For You?
I always was a fan of "pyramiding", but after training with my friend Drew in Florida this past June, he showed me high reps were the way to go. This is my current workout plan:
Notes: I always do a warm-up set for the first set, and for some exercises I do a drop set on the last set. For reps, I try to do around 20 on the first set, and aim for 12-15 for the remainder of my sets. And I don't lighten the weight I use, but I use a weight that I can use proper form with.
- Deadlifts - 4 sets
- Superset: Pulldowns - 4 sets
- Superset: Straight Arm Pull downs - 4 sets
- Bent over Barbell Rows - 5 sets
- Seated Underhand Rows - 4 sets
- Seated Lat Pulldown - 4 sets
- Standing Calf Raises - 5 sets
(After each set I do a drop set with half the weight)
- Incline Dumbbell Press - 5 sets
- Flat Bench Press - 5 sets
- Incline Dumbbell Flys - 4 sets
- Sitting Incline Machine Press - 4 sets
- Decline Bench - 4 sets (To failure each set)
- Cable Crossovers - 4 sets (superset w/ Pushups)
- Pushups - 4 sets (until Failure)
- Leg Extensions - 4 sets
- Squats - 5 sets
- Smith Lunges - 4 sets
- Seated Hamstring Curls - 5 sets
- Leg Press - 5 sets
- Standing Hamstring Curls - 4 sets
- Seated Calf Raises - 10 sets/10 reps/10 second Rest between each set
- Dumbbell Shoulder Press - 5 sets
- Cable Flys - 4 sets
- Upright Rows - 4 sets
- Cable Front Raises - 4 sets
- Standing Arnold Presses - 4 sets
- Barbell Shrugs - 5 sets
- Standing Dumbbell Curls - 4 sets
- Triceps Pressdowns - 4 sets
- Standing EZ-Bar Curls - 4 sets
- Overhead Dumbbell Triceps Extension - 4 sets
- Lying Close-Grip Bar Curl on High Pulley - 4 sets
- Calve Presses (on Leg Press Machine) (toes pointed out) - 3 sets
- Calve Presses (on Leg Press Machine) (toes pointed inward) - 3 sets
Saturday: Weak Area Training:
*This day is usually dedicated things I need to pay special attention to. I usually just use moderate weight and just get the blood flowing in that muscle. I usually hit hamstrings, shoulders, triceps and upper chest.
Sunday: Day Off
What Nutrition Plan Has Worked Best For You?
This is what I used coming up to my first show March 08.
Cutting (Competition) Diet:
- 1.5 cup of ground beef
Meal 1: (breakfast)
Meal 2: (snack)
Meal 3 (lunch)
Meal 4 (pre-workout):
Meal 5 (post workout):
Meal 6: (supper)
Meal 7: (bed snack)
- 3-4 scoops of Gold Medal Carbs
- Anything I want
- 2 cups of rice
- Anything I want
- Protein shake
- 2 scoops of Gold Medal Carbs
I do no have a specific bulking diet, seeing that this is my first true bulking season. I'm just going to try to eat lots but keep it relatively clean. This is what it kind of looks like.
Meal 4 (pre-workout):
Meal 5 (post-workout):
Meal 7 (bedtime snack):
What Supplements Have Given You The Greatest Gains?
I have only used a few supplements, but the ones that I found worked extremely well for me were:
No-Xplode/Labrada Super Charge: I have always been intense in the gym, but both of these pre-workout supplements gave me the energy to fuel my intensity in the gym for the whole time I am in the gym, plus more.
Leukic: This gave me a surprisingly big increase in strength.
Kre Alkalyn: This stuff has helped me add some size since I started using it.
Glucosamine: This stuff is a "must have" in any bodybuilder/gym rats supplement bag. Really helps with those nagging joint pains in elbows, knees, etc.
Why do you love Bodybuilding?
It is one of the most mentally and physically demanding sports I know of. The things you put your body through daily at the gym would and do make other people who don't know the sport, think you are crazy. Bodybuilding is also a huge character builder.
It shows you how to force yourself to push your body to limits you did not know you could reach, especially when dieting. It is also one of the most satisfying sports because when you get to 'see' the results of all your hard work. It is the spark that keeps you going hard everyday.
Also, when it comes to competing, everything is up to you and only you. You can have the best diet, workout and supplement plan invented, but if you do not put in the time or effort needed, then you probably won't get very far. Bodybuilding is a lifestyle that I am glad I became a part of.
What Are Your Future Bodybuilding Plans?
I am currently preparing to compete at the CBBF Nationals in 2009. I plan on competing in both the Junior and Men's category. After that show, I begin my path to (hopefully) become an IFBB Pro.
What One Tip Would You Give Other Bodybuilders?
Researches, Dedication, Persistence: These are the keys that will help you a lot in starting up and/or excelling in working out and competing. The more you learn, the more you can apply to what you are doing, which can help you become more efficient and accomplish goals better and faster. Then in the end, can give you that extra edge you may need over a competitor, or getting better results then you expected.
Also, for competitors, it is important to compete against yourself. Don't worry about other competitors and what they are doing because the only thing you can control is you and how you train and prepare for onstage.
Who Are Your Favorite Bodybuilders?