- Name: Heather Pedigo
- E-mail: heather@heatherpedigous
- Age: 29
- Where: Indianapolis, Indiana
- Height: 5' 11"
- Weight: 180 Lbs.
- Years Bodybuilding :6
- Favorite Bodypart: Biceps
- Favorite Exercise: Deadlift
- Favorite Supplements: Elite Whey Protein Powder by Dymatize, anything Beverly International makes - mostly Lean Out and Energy Reserve.
How Did You Get Started?
I was working in a gym - I literally only "worked" at the gym - I did NOT workout! One day this awesome guy comes in and has on a Mr. America t-shirt. Immediately I am on the phone with my mom (who tried to be the one who started me in the whole workout thing, but didn't succeed) saying "oh my gosh, Mr. America just walked in here and you have to see him!"
Being as I was the one in charge of member check-ins, I proceeded to give him a hard time about not being a member, etc. etc. Very long story short, he asked me out the next time he came in, and the rest as they say is history. We have been together 11 years now and married for 6 years.
Now to answer the original question... how did I get started? My husband competed in bodybuilding, I hated everything about it, the diet, the mood, the tan, the traveling, all of it! Then he took me to the Arnold Classic, and boy was that a life-changing experience. I had actually been working out, but God forbid I lift anything heavy, so after the Classic I was trying my hardest to look like the girls I had seen at the there, you know 5'6 or shorter,(which was physically impossible). Blonde, (okay got that one worked out) and 130 lbs at the most! Yet another very impractical goal for me.
So I finally decided, "if I can't be skinny, I'll just lift as heavy as I can, try to get muscle-y and see what happens." Well it only took about 3 months to see I was born to be big. Really that should have been a no-brainer, my mom is 5'10" and my father 6'2", neither one of them are small people. I trained hard by myself for about 6 months, then hooked up with a training partner, she actually won the Ms. Indiana and I was like, "well if she can do it, surely I can."
So I set my sights on the Ms. Indiana the following year. I won the Heavyweight class and my best friend Jennifer Gates, won the lightweight and overall. So I guess if you have to lose to someone, your best friend is as good as any! After that first one, I was hooked. My pattern has been to compete one year, take the following year to make improvements, compete the following year, etc.. I think this will be the first year to step out of sync. I competed in 2005, and I am going back this year to win my class at the NPC Jr. USA's.
Find out more about Heather by visiting her web site: www.heatherpedigo.us
What Workout Plan Worked Best For You?
I always train heavy, reps in about the 10-12 range. I have included a sample workout at the end of this article.
Here is a sample of our workouts - I have an awesome training partner, whom I love very much (my other best friend). She pushes me to be stronger, because she is a figure competitor - and I can't be havin' a figure girl being as strong as me! Just kidding Jess! Her name is Jessica Wright, you will see her winning national level shows very soon!
I am sure we are not alone, when we say "we hate when figure girls, get the reputation of not training hard or heavy." She does all the same exercises and sets as I do, and her weights aren't far behind!! As a matter of fact all the figure girls at our gym train very hard and heavy for their size.
Sample Training Week:Monday: Chest & Shoulders.
- Warm-up: Chest Press machine 2 sets 15-25 reps
- Chest Press Machine 3 sets 10 reps
- Flat or Incline DB Presses 3 sets 10 reps
- Pec Deck or Flyes 3 sets 10 reps
- Shoulder Presses 3 sets 10 reps
- Lateral Raises 3 sets 10 reps
- Upright Rows 3 sets 10 reps
- Rear Delt Raise 3 sets 10 reps
Tuesday: Off.Wednesday: Back & Hamstrings.
- Pullups As many as possible
- Lat Pulldowns 4 sets 10 reps
- Deadlifts 3-4 sets 8-10 reps
- Row (DB or Barbell) 3 sets 10 reps
- Straight Arm Pulldowns 3 sets 10 reps
- Hamstring Curls 3 sets 10 reps
- Stiff-Leg Deadlifts 3 sets 10 reps
- DB Bicep Curls 2 warm-up sets 15 reps
- DB Bicep Curls 3 sets 10 reps
- EZ Bar Curls 3 sets 10 reps
- Cable Curls 3 sets 10 reps
- Overhead DB Press 3 sets 10 reps
- Head Crushers 3 sets 10 reps
- Cable Pushdown 3 sets 10 reps
*Sometimes we would superset a bicep exercise with a triceps exercise.
- Leg Extensions 5 sets 10-15 reps
- Squats 3 sets 15 reps
- Press or Hacks 3 sets 10 reps
- Leg Curls 3 sets 10 reps
- Walking Lunges 3 sets 10 reps
- Calf Raises 2 rounds
*Reps are 15, 15, 8, 8, 8 with 10 second rest between then immediately 50 bodyweight lifts = 1 "round" (15 reps, rest 10 seconds, 15 reps rest 10 seconds, 8 reps, rest 10 seconds, etc.)(Usually most exercises were giant sets).
What Nutrition Plan Has Worked Best For You?
I have done low carb diets and higher carb diets, both work. I think I do best with higher carbs until about 4 weeks out then I need to change to a lower carb diet. Only carb-loading one meal every third then fourth day (Wednesday and Sunday evenings). Doing a low carb diet for 12 weeks I lost too muscle. Also carbloading for 2 days before a show is really too long for me, seems I just need to carb up for one day.
What Supplements Have Given You The Greatest Gains?
I wouldn't really attribute any gains to supplements. My greatest gains have come from eating enough calories and training hard and heavy. But if I have to pick something... Beverly International Protein Powders. Both Muscle Provider and Ultra Size.
Why do you love Bodybuilding?
I love structure, and knowing I am disciplined.
What Are Your Future Bodybuilding Plans?
Win my class at the Jr. USA's, and place at Jr. Nationals.
What One Tip Would You Give Other Bodybuilders?
Some very good advice I received myself... Humble yourself. Philippians 2:3 says "Don't be selfish, don't live to make good impressions on others. Be humble, thinking of others as better than yourself."
Who Are Your Favorite Bodybuilders?
Cory Everson, Raye Hollit, Erica Kern, Gina Davis and Lenda Murray - all different degrees of muscular and all so beautiful! As well as my husband Jon Pedigo, without him and the help of the Good Lord, I would not be where I am today. I would love to thank Jon, for all of his support and commitment to helping me be the best bodybuilder that I can be. He has sat thru numerous photo shoots, listened to me vent, rant, complain, and so much more. Thank for all of your love and patience - well, sometimes he's not so patient.