- Name: Joshua Behm
- E-mail: Behmj8@aol.com
- Age: 19
- Where: Pittsburgh, PA
- Height: 5'11"
- Weight: 175
- Years Bodybuilding :2
- Favorite Bodypart: Back And Abs
- Favorite Exercise: Clean And Press
- Favorite Supplements: USP Labs' Jack3d, Whey
How Did You Get Started?
I started lifting for football all throughout high school. My senior year, I quit the team to pursue music. I ended up gaining a little weight and losing a bit of definition, and the realization of what laziness and bad nutrition can do to your physique is what really kick-started my interest in bodybuilding.
I started off reading my dad's Men's Health magazines, and when I arrived in Pittsburgh to attend college, a few of the friends that I made were really into lifting, so it was easy for me to improve. My old roommate, Phill, is just as motivated and knowledgeable (if not more) as I am, and together we have really been able to enjoy the sport and experience some awesome gains. I just finished my sophomore year and I've gained about 20 pounds of muscle since then, and I still hope to add about 10 to 15 more by the time I finish my senior year of college.
What Workout Plan Worked Best For You?
I like to stick to a 5-day split, training just one or two body parts per day. I love dumbbells when I can use them, but I usually switch my routines up weekly. I rotate between abs and calves as a second bodypart every other day. My metabolism is pretty fast, so for cardio I do interval training or 20 minutes at a moderate pace just once or twice per week. An example of my routine is as follows:
|TERMS YOU'LL NEED TO KNOW|
- Incline Dumbbell Press: 3-4 Sets of 6-8 Reps
- Flat Bench Press: 3 Sets of 8 Reps
- Flat or Incline Dumbbell Flyes: 3 Sets of 10-12 Reps
- Weighted Dips: 3 sets of 10-12 Reps
Pullovers: 1-2 Sets of 12-15 Reps
Cable Crossovers: 1-2 Sets of 12-15 Reps
- Pull-ups: 40 Total Reps
- Bent-Over Barbell Rows: 3 Sets of 10 Reps
- Deadlifts or T-Bar Rows: 3-4 Sets of 10 Reps
- Rhomboid Shrugs: 2 Sets of 10 Reps
Seated Rows: 3 Sets of 10-12 Reps
Close-Grip Pulldowns: 3 Sets of 10-12 Reps
- Warm-up Walk on Treadmill: 5 minutes
- Leg Extensions: 3 set of 10-15 Reps
- Squats: 3 Sets of 8-10 Reps
- Squats: 1 Drop Set of 8-10 Reps
- Leg Press: 3 sets of 10 Reps
- Lunges: 3 Sets of 10 Reps Each Leg
- Stiff-Legged Deadlifts: 3 Sets of 10-15 Reps
- Lying Leg Curls: 3 Sets of 10-15 Reps
- Dumbbell Shoulder Press: 3 Sets of 12 Reps
- Seated Laterals: 2 Sets of 12 Reps
- Seated Laterals: 1 Drop Set of 12 Reps
- Bent-Over Cable Laterals: 3 Sets of 12 Reps
- Smith-Machine Shrugs: 2 Sets of 10-15 Reps
- Smith-Machine Shrugs: 1 Drop Set of 10-15 Reps
- Close-Grip Bench: 3-4 Sets of 6-10 Reps
- Barbell Curls: 3 Sets of 10 Reps
- Skull Crushers: 3 Sets of 10 Reps
- Incline Dumbbell Curls: 3 Sets of 10-12 Reps
Pressdowns: 3 Sets of 10-15 Reps
Kickbacks: 3 Sets of 10-15 Reps
Lying Cable Curls: 3 Sets of 10 Reps
Cable Hammer Curls: 3 Sets of 10 Reps
What Nutrition Plan Has Worked Best For You?
First of all, Sunday night is always the best family meal of the week, so I always allow myself to indulge. I absolutely love to cook and experiment with food. A simple example of my usual diet is as follows:
- 1 Whole Egg
- 5 Whites
- 1/4 Cup Fat-Free Cheese
- 1 Glass of Fat-Free Milk
- 3/4 Cup of Oatmeal
- 1/2 Cup Blueberries or Strawberries
Meal 3 - Pre-Workout:
Meal 4 - Post-Workout:
Meal 5 - Post-Post Workout:
- 3-4 Oz Chicken Breast
- 3 Bowls of Cereal (120 g Complex Carbs)
- Chicken Breast
- Large Salad
- 1/4 Cup Fat-Free Cheese
- Hot Sauce (If I'm craving it)
- 1 Glass of Fat-Free Milk
- 1 Cup Fat-Free Cottage Cheese
- 1/2 Scoop Whey
- 1-2 Tbsp Natural Peanut Butter
- 1 Small Piece of Fruit (*If I'm Still Hungry)
What Supplements Have Given You The Greatest Gains?
Whey protein and creatine monohydrate have worked wonders for me. I love my dextrose after I work out, as well. Occasionally I will cycle a pre-workout, using either USP Labs' Jack3d or Gaspari Nutrition's SuperPump250. I also take fish oil and a multivitamin every morning with my breakfast.
Why do you love Bodybuilding?
Bodybuilding is like nothing else in my life. It keeps me motivated not only in the gym, but also in anything else that I put my mind into. My confidence has skyrocketed and it is by far the healthiest choice I have ever made for myself. I can't see myself stopping any time soon, and I really look forward to seeing how things turn out in the future!What Motivates You To Follow A Healthy Lifestyle?
I try to stay motivated and active in all aspects of my life. I love to build on myself, grow from my mistakes, and run with whatever I have, whether that be in my daily life, or in the gym. It is important to me to respect myself and allow myself to experience a fulfilling, healthy, (and most importantly,) fun lifestyle, and bodybuilding really helps me to accomplish those things.
Again, I hope to continue to grow and develop into the person that I want to be. If I set a goal and I really focus in on achieving that goal, I know that I can accomplish it, no matter what it may entail. As far as I am concerned, I am letting myself down if I miss out on any opportunity or potential opportunity due to laziness. Plus, the lifestyle is enjoyable, and it becomes addicting. Much props to my boys at Duquesne! We keep each other motivated and entertained, which makes it that much more enjoyable to me.
What Are Your Future Bodybuilding Plans?
I am currently training just to train and to build on what I have started, but if anything would happen to come my way I will definitely keep my eye out for a good opportunity. I would really enjoy looking into modeling, or even entering myself into a competition in the near future.
What One Tip Would You Give Other Bodybuilders?
Stick with it! True results build over time. This sport would be nothing if you gained everything at once, so take your time, stay natural, and be good to your body! The name of this game is tough, intense, and consistent work, so really test those limits, and make sure you don't cheat yourself out of your own self-accomplishment by throwing unnatural supplements into your body.
Who Are Your Favorite Bodybuilders?
My favorite physique is by far Frank Zane. I also look up to Arnold Schwarzenegger. Not only did he have an unbelievable physique, but he was also a goal setter. He knew exactly what he wanted in his life and he set out and achieved every one of those goals, one-by-one, and I really idolize him for that. As far as today's bodybuilders go, I live by the natural (currently avid power lifter), Layne Norton's advice.
I feel that the competitors of today have completely forgotten about the true beauty of the human body, and they worry too much about size and mass, rather than the athletic, trim look that the older bodybuilders used to live by. But, with that being said, I would have to say that Flex Wheeler always looked pretty awesome when he stepped onto that stage!
I always use Bodybuilding.com to search for new training ideas, new recipes, and simple motivation. I like to see how other teens and people like me approach the sport. That way, I can test different ideas and mold my style into something unique, and I feel that this is really helping me to learn about my body and how to build on what I have already started.