Teen Bodybuilder of the Week: Thomas Rowe

Teen Bodybuilder of the Week: Thomas Rowe! - Pics and info and more!
  • Name: Thomas Rowe
  • E-mail: rowe_623@hotmail.com
  • Age: 17
  • Where: Stockton-on-Tees, England
  • Height: 5'9"
  • Weight: 182 Lbs
  • Years Bodybuilding :3
  • Favorite Bodypart: Lats And Quads
  • Favorite Exercise: Squat
  • Favorite Supplements: MyProtein Whey Protein

How Did You Get Started?

I started when there was some old weights lying about in the garage, one day I got bored and thought I'd give them a go. From then on I found myself in the garage lifting, just aiming to become bigger and stronger every time I step foot in there. After a while I saw that the training was having a positive effect on my sports- rugby, soccer and sprinting.

What Workout Plan Worked Best For You?

I have followed Joe DeFrancos WS4SB, which is a 3 day split. I chose this program because it is only 3 days and still produces great results. I need the extra days for my sports training sessions.

A week of training could look like this.

Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Monday- Sprint Training

Tuesday- Upper Body

Wednesday- Sprint Training

Thursday- Lower Body


    Morning-Sprint Training

Afternoon-Upper Body

  • Wide-Grip Pull-Ups: 3 Sets To Failure
  • Lat Pulldowns: 3 Sets Of 10 Reps
  • Power Cleans: 3 Sets Of 12 Reps
  • Lateral Raises: 3 Sets Of 12 Reps
  • Dumbbell Shrugs: 3 Sets Of 8 Reps
  • Triceps Rope Pressdowns: 3 Sets Of 20 Reps

    Thomas Rowe.
    + Click To Enlarge.
    Thomas Rowe.

    What Nutrition Plan Has Worked Best For You?

    I don't really follow a set nutrition plan, I just try to keep it healthy and get a lot of protein. As well as eating healthy food such as tuna and pasta, I have 2-4 protein shakes a day.

    What Supplements Have Given You The Greatest Gains?

    Maximuscle Creatine and MyProtein Weight Gainer.

    Why do you love Bodybuilding?

    I love the feeling of beating a previous record. This could be on an exercise or growing a couple of inches. Also, when training, it allows you to escape and forget about other things. It's just you and them.

    What Are Your Future Bodybuilding Plans?

    To compete at local and national level. And then hopefully go international on the big stage, if you're not aiming to be the best what's the point?

    Thomas Rowe.
    + Click To Enlarge.
    Thomas Rowe.

    What One Tip Would You Give Other Bodybuilders?

    It's not about the program, this one's better than that one etc. It's about working hard and been consistent with it. A lot of people will train hard and then back off after a while. You've gotta keep the hard work up. Good luck.

    Who Are Your Favorite Bodybuilders?

    I respect all the bodybuilders of today, but I am a big fan of the old school bodybuilders like Arnie and Franco Columbu.

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