- Name: Rocky Beard
- E-mail: firstname.lastname@example.org
- Age: 24
- Where: Houston, TX
- Height: 5' 8"
- Weight: 195 Lbs.
- Years Bodybuilding :5
- Favorite Bodypart: All
- Favorite Exercise: All
- Favorite Supplements: Nitric Oxide and Protein
How Did You Get Started?
I started lifting weights to play football when I was 15. At this time I weighed around 135 lbs. I continued to stay on a very good weight program while playing Texas high school football. However if I only knew then what I know now, I could have been the biggest guy on the team. After high school I took off from lifting weights for a year and my weight dropped from 180 to 160.
I entered into the U.S. Air Force a year after high school graduation at the age of 19. This is when I got very serious about bodybuilding, considering now I get to work out for free whenever I want at great gyms on base. I have now been studying and bodybuilding for 5 years and loving every minute of it.
See my Before and After pics:
What Workout Plan Worked Best For You?
I am constantly changing up my workout to keep my body guessing and in shock. I have two workout plans that I switch up about every 3 to 4 weeks. One workout puts a lot of stress onto the muscles, and the other allows for a lot of rest to let them grow.
The biggest thing that separates me from everyone else in the gym would be the fact that I do a lot of supersets, tri sets and giant sets. I also workout to failure A LOT! I never count repetitions. I always listen to my body. This has greatly increased my size, definition, and muscle hardness. I also flex and concentrate at the peak of every movement.
Workout 1 (Stressful)
Mon - Chest / Triceps
Tues - Back / Biceps
Wed - Legs / Shoulders / Traps
Thurs - Chest / Triceps
Fri - Back / Biceps
Sat - Rest or a light workout on any body part that is lacking behind
Sun - Rest
Workout 2 (Restfull)
Mon - Chest / Quads
Tues - Back / Hamstrings
Wed - Stomach / Cardio (This is a take it easy day)
Thurs - Shoulders / Traps
Fri - Arms / Calves
Sat - Rest
Sun - Rest
Here is a breakdown of my favorite exercises that I like to do on each body part. You don't necessarily have to do these as a whole routine, just try to incorporate them into your routine to see if they will help you out or to maybe shock your body.
Flat bench barbell press superset w/
Incline dumbbell flyes 4 x 15 (Warm Up) 10, failure, failure
- Incline barbell press superset w/ flat bench dumbbell flyes 4 x 10,8, failure, failure
- Decline Dumbbell pressdumbbell press superset w/ decline dumbbell flyes 4 10, 8, failure, failure
- Cable flyes keeping constant tension. 2-3 x Failure
- Weighted wide grip
pull ups. 4 x failure
- Wide grip pull downsLat machine pulldowns. 3 x failure
- Bent over barbell rows superset w/ middle back shrugs 10,8,6,6
- Reverse grip lat machine pulldowns 10,8,8,6
- Deadlifts 10,8,6,6
- Stiffed legged dead liftStraight legged deadlifts 10,8,8,6
Squats 10, 8, failure, failure (at the end of the last two sets I like to bounce the weight up and down to exhaust the quads)
- Barbell lunges 3 x 8
- Leg extensions 12,8,8,6,6
- Front squats 10,8,6,6
* When working your calves remember that you have three heads to work out. In order to work the three heads you need to lift with your toes pointed straight, inward, and outward. I will usually work this as a tricep (straight, inside, outside)*
Smith machine overhead press 10,8,6,6
- Alternating front dumbbell raises superset w/ side lateral raise 3 x 8
- Barbell ShrugBarbell shrugs superset w/ upright rows 10,8, Failure, Failure
- Lying rear delt raise 3 x 8
- Seated Dumbbell pressdumbbell press 10,8,6,6
EZ bar preacher curls 10,8,6,6 (every once in a while I like to do 21's to shock my biceps)
- Preacher hammer curls 3 x failure (at the top of the contraction I like to twist the wrist inward as if flexing my bicep)
- Alternating incline dumbbell curls 10,8,8,6
- Cross body hammer curls 10,8,8,6
- Standing concentration curls on incline bench 3 x 10 (I like to tricet this one decreasing the weight. Ex. 35lb x 10, 30lb x 10, 20lb x 10 = 1 Set) Do this 3 times with each arm to totally exhaust the bicep head.
*Remember that the tricep makes up 75% of your arm. So if you want MASSIVE arms, do not neglect the Triceps*
- Weighted dips 10,8,6,6
- Overhead lying extensions (on flat, incline, or decline bench) superset w/ reverse grip pressdowns 10,8,6,6
- One armed pulley kickbacks (I prefer using the rope) 3 x failure
- Pressdowns as a triceps 3 x 10. For Ex. 100lb x 10, 80lb x 10, 60 x 10 = 1 Set
- Close grip bench press 3 x failure
I like to work out my stomach routine as a Giant Set. The most important thing to do when working out your stomach is to breath out and flex at the top of each contraction.
What Nutrition Plan Has Worked Best For You?
I like to eat about 6 small meals each day. These meals usually include 3-4 protein shakes and 2-3 regular meals consisting of protein and vegetables. The things that I definitely try to stay away from is "Sugar" and "White Carbs" like white rice or mashed potatoes.
Here is my daily meal plan
0500 - Wake up, intake low carb, low fat whey protein shake.
0600 - Work out
0800 - Drink post workout weight gain protein shake consisting of high calories, high carbs, high protein, and low sat. fat
1200 - Lunch consisting of meat and vegetables
1500 - Small meal like a sandwich or tuna fish or even another low carb whey protein shake
1800 - Meal consisting of meat and vegetables
2100 - Before bedtime I will consume 1 more protein shake. This protein should be either egg or casein protein in order to allow the protein to break down slower to last all through the night. When consuming a protein at night you will feel stronger and be more anabolic in the morning.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
When I step into the gym with my hard rock blasting in my headphones and I begin to lift weights, I become an unstoppable beast. All of my worries, stress, muscle aches and everything else just disappears. I get in this zone that I really can't explain, but if I could stay in this zone all day every day I would. That is why I like Bodybuilding. Bodybuilding and lifting weights is the best therapy for "LIFE".
What Are Your Future Bodybuilding Plans?
I would like to one day get paid back for all of the hard work that I have put into continuously transforming and taking care of my body. My dream of course would be to get paid to workout for a living. Until then I can't give up my day job, so I'll stay in the military and continue to get big and stay strong.
What One Tip Would You Give Other Bodybuilders?
Idolize anyone bigger than you, then slowly defeat your idols one by one.
Always read and keep up with bodybuilding. One book that I think every bodybuilder should own is Joe Weider's "Ultimate Bodybuilding," and "The Master Blaster's Principles of Training and Nutrition". This book is definitely the Bodybuilder's Bible for novice and advanced Bodybuilders.