- Name: Antonio Sandoval
- E-mail: Afex_1@yahoo.com
- Age: 22
- Where: Phoenix, Arizona
- Height: 5' 6"
- Weight: 155 Lbs., Contest: 143 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Back
- Favorite Exercise: Deadlift And Bench Press
- Favorite Supplements: Xpand, Tribulus, and ON Whey Protein
How Did You Get Started?
I've been active in sports all my life, but I started to really train hard when I was wrestling in high school. I would lift weights year round to stay in shape for wrestling and eventually fell in love with weight training as I started to see incredible results. I got bigger, stronger and leaner. I continued to lift weights in college and during my senior year a buddy of mine suggested that we do a show together. We entered the NPC Arizona Championships where he competed at Light-heavy and I competed at Bantam.
I took first place in the Bantam weight class and was amazed. Then I decided to compete in NPC Western Regional where I placed second. Also, I've always had excellent training partners and friends in the gym. I wouldn't have been able to do a show if I didn't have the support of my friends at the ASU recreational complex and Mark Layne from Pumpedcut. They all encouraged me and helped me with my training everyday.
What Workout Plan Worked Best For You?
Well, it depends. I try to experiment with my workouts to see how they affect my physique. Since I am generally lean and small (Ectomorph), I need to stick with heavy sets and compound movements. I'll do a split routine for two to three body parts a training session for four days per week. I try and keep the volume high- around 18+ sets per body part. Normally, I'll do pyramid sets. Here is an example of a typical training day:
Sample Training Day:
Monday: Chest and Biceps
Barbell Bench: 15 rep warm-up, 12, 10, 6, 4, 2, 2, 12
Incline Bench: 12, 10, 6, 4, 2, 2, 12
Decline Bench: 8, 4, 4, 12
Superset with DBL Pullovers: 12, 10, 8
Barbell Curls: 15 rep warm-up, 12, 10, 6, 4, 2, 2, 12
Preacher Curls: 12, 10, 6, 4, 2, 2, 12
DBL Seated Alternating Curls: 12, 10, 8 - drop set of 12, 12, 12
However, sometimes I'll throw in a power lifting routine for 4-6 weeks. During this time I'll only lift three days per week and keep the weight heavy and the volume low.
For competition training, I followed the competition routine in the "BIBLE" (Arnold Schwarzenegger's encyclopaedia of modern bodybuilding). He does each body part twice a week: Mon- chest and back, Tue- shoulders and arms, Wed- legs, then repeat, Sun- off, abs and calves every day.
Most exercises are supersets and trisets, which helped to shape and separate the muscles. He also includes some heavy sets in order to keep the muscles hard.
What Nutrition Plan Has Worked Best For You?
If I am not competing the best thing for me is to just eat. The only thing I try and monitor closely is my protein intake and my calorie intake. I need to be eating high calories and protein in order to keep growing. I try and get 300+ grams of protein a day and 4000+ calories a day.
I try to stay away from empty calories, like sweets, but I'll eat pizza and hamburgers and other high calorie foods as long as they are not empty calories. For competition dieting, I again followed the "BIBLE." This diet is not extremely strict, so it worked well for my body type. I was able to keep muscle and lean out at the same time.
What Supplements Have Given You The Greatest Gains?
I would not be able to put on size if it were not for protein supplements. I particularly like ON whey protein because it has digestive enzymes, which help the absorption process and make digestion easier. I also like the Met-RX Big 100 bars because they pack nearly 400 kcals a piece.
I also like taking creatine, glutamine, and A-AKG, but I don't like taking all kinds of pills and powders. That's why I like Xpand. It has all the best stuff in one supplement and it creates a great pump when training. I also like stacking tribulus and ZMA. I feel it helps with my strength and size gains. And of course I take a multivitamin and fish oil on a daily bases.
Why do you love Bodybuilding?
I love bodybuilding for many reasons, but when it comes down to it I love it because of the results. It's amazing how the body responds to different types of training and dieting techniques. Bodybuilding keeps me healthy, not only physically but mentally as well.
What Are Your Future Bodybuilding Plans?
I plan to take a year off from competing so I can put on mass and size. I would like to compete at lightweight in my next competition.
What One Tip Would You Give Other Bodybuilders?
Set goals. There is nothing more satisfying than progress. If you set a weight-gain goal or a strength goal, don't stop until you have achieved it... then set another goal. Don't give up. Keep working hard. The results will come.