- Name: Peter Leonard
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Philadelphia, PA
- Height: 6'
- Weight: 212 Off-Season 195 Contest
- Years Bodybuilding :2
- Favorite Bodypart: Legs And Lats
- Favorite Exercise: Bench Press
- Favorite Supplements: Whey Protein, Creatine Monohydrate, No-Xplode
How Did You Get Started?
Being a bodybuilder has always been in my heart, but I didn't get the chance to start pursuing it until I was in college. There are even pictures of me at the tender age of 5 on the beaches of Cape Cod flexing my mini muscles for the camera. I always wanted to lift weights, be strong, and basically look like a superhero! I started lifting when I got into high school, but gained little to nothing. I didn't have any knowledge or a teacher to guide me in the ways of nutrition or training, so everything I did was trial and error.
When I got into college, I realized how much extra time I had to put all my energy into my one true love, bodybuilding. No longer were there soccer, crew, or theater practices to think about. I didn't know where to turn to, so I did what has society taught me to do...Google it! I typed bodybuilding into the search engine, and low and behold Bodybuilding.com appeared. I read as many articles as I could about training, nutrition, supplementation, recovery; you name it I read it.
I was hooked by the bodybuilding bug before I even started. I took my new found knowledge and took it to the gym, and I never looked back.
What Workout Plan Worked Best For You?
For my first year of bodybuilding, I used a conventional semi-high volume approach. This approach worked pretty well, as I was eating a ton, and getting plenty of sleep. However, I've found over the past 5 months that the High Intensity Training (HIT) style works best for me. I can not advocate this kind of training enough, and I hope you the reader takes time to research more about it through Bodybuilding.com.
All exercises are done to failure, with the exception of stiff-legged deadlift. Rest is vital, so if I don't feel well rested for my workout, I will simply take an extra day of rest. All workouts are logged in a notebook to track progression and notes. I also include negative and forced reps after I reach positive failure on some isolation exercises with the assistance of a spotter. Thanks Josh, Jabir, and Mark!
|TERMS YOU'LL NEED TO KNOW|
Day 1: Quads And Hamstrings
- Squats/Front Squats: 1 Set Of 4-8 Reps
- Stiff-Legged Deadlift*: 1 Set To Just Before Failure 5-10 Reps
- Hamstring Curls: 1 Set Of 7-12 Reps
One Leg Extension: 1 Set Of 7-12 Reps
One Leg Press: 1 Sets Of 4-10 Reps
*If Doing Back Squats, I Will Not Include Stiff-Legged Deadlift.
Day 3: Chest, Calves, Abdominals
- One Arm Machine Fly: 1 Set Of 7-12 Reps
- One Arm Machine Chest Press: 1 Set Of 4-8 Reps
- Standing Calf Raise: 1 Set Of 7-12 Reps
- Seated Calf Raise: 1 Set Of 7-15 Reps
- Rope Crunch: 1 Set Of 7-15 Reps
- Hanging Leg Raise: 1 Set Of 7-15 Reps
Day 5: Back
- Underhand Barbell Rows: 1 Set Of 6-8 Reps
- Lat Pulldown: 1 Set Of 7-12 Reps
- One Arm Cable Row: 1 Set Of 6-10 Reps
- Chins: 1 Set Of 6-10 Reps
Day 7: Shoulder, Traps
- Deadlifts: 1 Set Of 4-7 Reps
- Cable Laterals: 1 Set Of 6-10 Reps
- Dumbbell Press: 1 Set Of 5-10 Reps
- Reverse Flyes: 1 Set Of 7-12 Reps
- Reverse Shrugs: 1 Set Of 6-12 Reps
Day 9: Bicep, Triceps
- One Arm Cable Pressdowns: 1 Set Of 6-10 Reps
- Dips: 1 Set Of 5-10 Reps
- One Arm Cable Bicep Curl: 1 Set Of 6-10 Reps
- Underhand Pulldowns: 1 Set Of 7-12 Reps
Days 2, 4, 6, and 8 are rest days.
What Nutrition Plan Has Worked Best For You?
6:30 PM: Pre-Workout
8:30 PM: Post-Workout
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
Bodybuilding is my way of life. To build the body means to constantly better yourself and this is how I wish to live every day. Whether it's physically, spiritually, or mentally, I am always trying to build myself to the next level. With this, bodybuilding has shown me that I can achieve anything if I set the appropriate goals and work relentlessly for them. In the gym I'm going for more reps and more weight.
On a math test, I'm looking for that better grade, more points. All these little goals I set are progress to being the man I wish to be. It's a reason to wake up in the morning. Bodybuilding has changed my entire outlook on life, and how I choose to live it. You can take away the weights, the fancy supplements, and my gym membership, but I will never stop being a bodybuilder. I will always build myself for greatness.What Motivates You To Follow A Healthy Lifestyle?
Living healthy has everything to do with how I look, feel, and work. I wouldn't be able to be as competitive in bodybuilding shows, if it weren't for healthy living. I wouldn't have the same muscularity, poise on stage, or the conditioning. Confidence is an issue for just about every guy. Eating frequent small meals, sleeping 8 hours a night, and pushing myself in the gym, have all been factors to gaining self confidence.
Having this lifestyle has also helped my work ethic. I know if I don't sleep, eat, or train correctly and consistently I won't reach my personal goals. This skill and attention to detail has carried over to my school, and work experience.What Made You Want To Achieve Your Goals?
The fact that I never feel satisfied is a curse and a blessing. I am always hungry, figuratively and literally! In Rocky, Mick says the worst thing a fighter can do is get comfortable. I am always looking to improve myself; in this case I'll discuss physically. Some might ask, "what about when you complete your goal?"
Then will you be satisfied? I had someone actually ask me, after you win your first competition, are you going to give up bodybuilding? Never! After I complete a goal, I will make another one. The sky is the limit, and lucky for me, it's endless.
What Are Your Future Bodybuilding Plans?
My plans are as follows: In the next year gain 10-12 pounds of quality size. Compete in my third show in the summer of 2010 and win! In the far future, I want to become a natural pro through NGA and IFPA. Of course, these are just a few of my goals, if I were to list all of them; I would need to be Teen Bodybuilder of the Week a couple more times!
What One Tip Would You Give Other Bodybuilders?
Be consistent in training methods, nutritional plans, and supplementation. If you don't give your methods time and the necessary effort, you'll never truly know if they work for you. For my fellow ectomorphs: Train heavy, but with strict form. Give yourself ample rest time so that your body can recover for the next battle with the weights. Eat a lot.
If you're not growing, chances are you're not eating enough. Don't get caught up in the small stuff, like a bunch of supplements, and really complex training techniques. And finally, set goals for yourself. If you don't have a goal, then what are your efforts for? Whether it is to win a bodybuilding show, bench 400 pounds, or look good for the ladies on the beach, it doesn't matter!
Be true to what you are seeking, and you will find your training will be much more enjoyable and productive.
Who Are Your Favorite Bodybuilders?
Dorian Yates for his work ethic. Phil Heath for his positive attitude. Dexter Jackson for his progression of being a bantam weight to Mr. Olympia. And Layne Norton, for being an inspiration to us Natural Bodybuilders.What Features Do You Use On Bodybuilding.com?