Teen Bodybuilder of the Week: Justin Alvares

Teen Bodybuilder of the Week: Justin Alvares! - Pics and info and more!
  • Name: Justin Alvares
  • E-mail: trainer-j@hotmail.com
  • Age: 19
  • Where: Toronto, Ontario
  • Height: 5'8"
  • Weight: 175 Lbs, 155 Lbs Contest
  • Years Bodybuilding :3
  • Favorite Bodypart: Back
  • Favorite Exercise: Barbell Rows
  • Favorite Supplements: Iso-Sensation 93

How Did You Get Started?

I really got interested in bodybuilding in grade 11, I started taking it seriously and eating something every 2 hours. Whenever I stopped gaining weight I started eating more and more, ha-ha. This caused me to gain a little too much weight. I still remember one math class I fell asleep in class, and the teacher woke me up to tell me it was time for me to eat, ha-ha. That was probably one of the most memorable moments for me. But since then I did my first competition this past November it was the London and Western Ontario Nytro Classic.

Justin Alvares.
+ Click To Enlarge.
Justin Alvares.

What Workout Plan Worked Best For You?

TERMS YOU'LL NEED TO KNOW
Rest-Pause - Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.


Monday: Legs



Click Here For A Printable Log Of Justin Alvares's Monday Workout.


Tuesday: Chest



Click Here For A Printable Log Of Justin Alvares's Tuesday Workout.


Wednesday: Off



Thursday: Back


  • Pull-Ups: 1 Warm Up Set Of 12 Reps Then 1 Working Set Of 8-10 Rest Pause For An Extra 3-6 Reps
  • Deadlifts: 4 Warm Up Sets Of 12, 10, 6, And 4 Reps Then 1 Working Set For 1 Reps
  • Barbell Row: 1 Warm Up Set Of 15 Reps Then 2 Working Sets Of 8-12 Reps
  • T-Bar Row: 2 Warm Up Sets Of 10 And 8 Reps Then 2 Working Sets Of 6-10 Reps
  • Reverse Grip Lat-Pulldowns: 1 Warm Up Set Of 12 Reps Then 2 Working Sets Of 8-10 Reps
  • Seated Row: 1 Warm Up Set Of 12 Reps Then 1 Working Set Of 12 Reps


Click Here For A Printable Log Of Justin Alvares's Thursday Workout.


Friday: Shoulders



Click Here For A Printable Log Of Justin Alvares's Friday Workout.


Saturday: Arms



Click Here For A Printable Log Of Justin Alvares's Saturday Workout.

Justin Alvares.
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Justin Alvares.






What Nutrition Plan Has Worked Best For You?


Meal 1: 7:30am



Pre-Workout: 9:00am



Post-Workout: 11:00am



Meal 2: 11:30am



Meal 3: 2:00pm



Meal 4: 4:30pm



Meal 5: 7:00pm



Meal 6: 10:00pm


Justin Alvares.
+ Click To Enlarge.
Justin Alvares.

What Supplements Have Given You The Greatest Gains?

The supplement that has probably given me the greatest gains is just plain protein, nothing special; I think that should be a staple in anyone's diet. Other than that pre -workouts like Superpump250 are nice to have especially if you train early in the morning or after work.

Why do you love Bodybuilding?

I love bodybuilding because it's what I look forward to each day and because of the energy it gives me to want to train and to want to be better than last week. I love the fact that you have full control over what you're doing, and the way you look is most likely to reflect your work. I think it was Arnold that said something like we walk around with our trophies or our accomplishments (our bodies).

What Are Your Future Bodybuilding Plans?

My short terms plans are to do another bodybuilding show this year and work my way through the tier system of the Ontario Physique Association. Eventually I would like to earn my pro card and take bodybuilding as far as I can. I would love to make it a career. And my ultimate goal is to compete in the Mr. Olympia.

Justin Alvares.
+ Click To Enlarge.
Justin Alvares.

What One Tip Would You Give Other Bodybuilders?

There's no secret to bodybuilding, just make sure your diet training and sleep are in check. And believe in yourself have a positive mindset. Like Ronnie says "ain't nothin to it but to do it!" just do it!

Who Are Your Favorite Bodybuilders?

My favorite bodybuilders are: Jay Cutler, Ronnie Coleman, Tom Platz, Phil Heath, Flex Wheeler, Kevin Levrone, Jeff Willet, Dexter Jackson, Victor Martinez, Brandon Curry, Dorian Yates and Kai Greene, there are many more, but those are the names that come to mind.

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