- Name: Bert Harrop
- E-mail: firstname.lastname@example.org
- Age: 42
- Where: East Brunswick, New Jersey
- Height: 6'
- Weight: 200 Lbs., Contest: 185 Lbs.
- Years Bodybuilding :3
- Favorite Bodypart: Arms
- Favorite Exercise: Squat
- Favorite Supplements: Nutritional Technologies 3-n-1, Scivation Xtend, Undenatured Whey Isolate, Cissus, Probolic SR
How Did You Get Started?
Back in 1983 as a senior in high school I was living the good life (beer, fast food, & partying) until it started ending up on my waist, so I started to hit the weights with a couple of my friends in a makeshift garage gym. I remember the rush that the pump gave me and I never put them down.
What Workout Plan Worked Best For You?
Off-season I use 5 on 2 off approach working my entire body once per week.
Monday- Chest, Triceps
Thursday- Shoulders, Biceps
Friday- Hamstrings, Calves, Abs
When preparing for a competition I will train 6-7 days adding a bit of cardio in. I do very little cardio performing only 30 -60 minutes per week for 8-10 weeks prior to my competition. I always try to conserve energy and remove the fat with strict "clean" dieting. I always incorporate some form of giant sets, supersets, drop sets, strip sets, pre exhaustion sets, and any other method available that allows me to increase the intensity.
I use these tools with every workout varying just the total volume. Some days lower reps 6-8 and other up to 12-15 depending how I feel. Every workout is at 100% intensity. I do not believe that the average person can overtrain if their diet, supplementation, training, and rest is adequate.
What Nutrition Plan Has Worked Best For You?
I had always followed a low fat, high protein, and carb diet. That changed quite a bit in the last 3 years when I started competing. I upped my protein to 300 grams and only take in between 250 - 300 grams of low glycemic carbs (rye flakes, oats, sweet potato, and my favorite pearled barley) and increased my fats to 20% (olive oil, walnuts, fish oil, flax seed oil, and peanut butter). The only simple sugar I consume is post workout when I take 50 grams of NOW Dextrose and 50 grams of whey isolate to spike insulin levels to shuttle the whey to my muscles.
What Supplements Have Given You The Greatest Gains?
First on my list is un-denatured, first source, cold processed whey isolate and its ability to raise glutathione levels pumping up your immune system. When your immune system is strong workout recovery is greatly improved leading to optimal gains. It is quite a bit more expensive then isolate or concentrate but well worth the expense. Next on my list and very important to me are BCAA's, Creatine, NO/Vasodilators, and Glutamine. I also use cissus. My favorite slow release protein powder is MHP's Probolic SR.
Why do you love Bodybuilding?
I love bodybuilding for the self-satisfaction it brings to me. It is one of a few sports that you can take to the grave. It has no age limitation! I started competing @ age 40 and it has put me in the best shape of my life.
When I enter the gym at 5:00 in the morning I tune the world around me out and become one with the weights. It is the only time in my busy day that I have for myself and without it my physical and mental well being would suffer. In short it makes me a stronger person both inside and out.
What Are Your Future Bodybuilding Plans?
This past September 8th I competed for the last time as an amateur. I had won the INBF Amateur Universe which now qualifies me to compete with the natural professionals in the WNBF organization. Both the INBF/WNBF is truly the best drug free bodybuilding organization out there.
I plan on building more mass over the next 2 years and make my pro natural debut in 2009 at the Pro Natural World Championships.
What One Tip Would You Give Other Bodybuilders?
I have trained for more than 20 years and have made more progress in the last 3 years than any other time. The main difference in these past three years was my commitment. I lived bodybuilding 24-7, 365 days a year. I trained every workout with as much intensity as my body could handle. I incorporated large compound movements. These movement are king when it comes to building mass. Slow, controlled, heavy, and intense is the recipe here.
Bodybuilding is a lifestyle not a short term commitment and anything less than that will result in compromised results.
Who Are Your Favorite Bodybuilders?
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