- Name: Matt Jansen
- E-mail: firstname.lastname@example.org
- Age: 20
- Where: Dawsonville, GA
- Height: 5'9"
- Weight: 158 Lbs Contest 185 Lbs Off
- Years Bodybuilding :2
- Favorite Bodypart: Legs
- Favorite Exercise: Hack Squats
- Favorite Supplements: Scivation Xtend
How Did You Get Started?
My competitive nature is what has driven me throughout my entire life. I grew up always playing sports and as my passion for sports grew I knew that adding a weight training program would only increase my level of play on the field. Soccer was the sport that I was most passionate about and the one I focused the most on. Throughout high school I could see the direct reflection that my weight training was having on my performance on the field and I loved the feel of being in the gym almost more than I did being on the field. I was blessed with the opportunity to be offered a spot on the North Georgia Varsity Soccer team coming out of high school and was very excited to be able to take my game to the next level.
While I was there I found myself spending more and more time in the gym instead of on the field. The passion that I had for playing soccer was starting to transition into a greater love for weightlifting. I had a great first season at North Georgia but during the spring season of that year I suffered four concussions which lead me to have to give up, at least for a short time, the sport that I had spent my whole life training for.
During the summer between my freshman and sophomore years in college I got a job working at a gym in my area. I figured since at the time I could not play soccer I should put myself in a position to become more credible as far as the field I am studying in school, which is Exercise Science. My intent was to work for the summer and have a free place to workout in the meantime until school was back in session. Little did I know that the desire I had to be fit would change drastically during that summer.
Every day heading into work I could not wait until I got off so that I could train. The passion I had for weight lifting continued to grow into a desire to change my physique through bodybuilding rather than just be another guy in the gym lifting weights. The summer of 2008 is when my bodybuilding journey began. I have learned and grown so much as a student of the sport, and I know that I still have so much to learn. Bodybuilding for me is a way that every day is a day that I get to improve and become better. I feel that the principles that make the great bodybuilders stand out from the rest are the same ones that can be applied to every aspect of our lives, making us better people.
I just recently competed in my first body building show. I set out over a year ago with the intention of competing in the NPC Natural in Cleveland, Ohio, and the journey along the way was one that I will never forget. I learned so much at the show and had a blast doing it. The crazy part to me was that my motivation and my desire to win was multiplied by the lower placing that I received. I finished 6th overall in the men's overall lightweight division and left with a greater desire to improve and take my physique to the next level. I have already been back in the gym working harder than ever trying to bring up every detail in order to bring a better overall package to the stage in 2011.
What Workout Plan Worked Best For You?
I am currently working with former Bodybuilding.com Trainer of the Month Jason Phillips, and he is a firm believer in constantly changing up workout routines as well as your workout split. I am currently on a five day split hitting all body parts twice a week. The reason for the current split that I am on is to take full advantage of my body's ability to grow, being that I have just come off a very strict diet for a show.
When you correctly diet for a show your metabolism, post show, is at an extremely high rate which allows for a gradual increase in calories every few weeks as well, resulting in your body's ability to stay lean while having a very productive rebound and strength increase. My current split incorporates both strength as well as volume training in order to get the maximum benefits from both as I am trying to have as productive an offseason as possible.
- Monday: Upper Body Power
- Tuesday: Legs
- Wednesday: Off
- Thursday: Chest/Back
- Friday: Shoulders/Quad Blasts
- Saturday: Arms
- Sunday: Off
|TERMS YOU'LL NEED TO KNOW|
Day 1: Upper Body Power
- Close Grip Pulldowns: 3 sets of 6-8 reps
- Seated Cable Rows: 3 sets of 6-8 reps
- Deadlifts: 3 sets of 8 reps
- Pullups: 1 set to failure
- Incline Dumbbell Press: 3 sets of 6-8 reps
- Flat Dumbbell Flyes: 2 sets of 8-10 reps
- Dumbbell Shoulder Press: 3 sets of 6-8 reps
- Dumbbell Side Laterals: 2 sets of 8-10 reps
EZ Bar Curls: 2 sets of 8-10 reps
Skull Crushers: 2 sets of 8-10 reps
Day 2: Legs
- Leg Press: 4 sets of 10, 12, 15, 20 reps
- Barbell Squat: 2 sets of 15, 12 reps
- Barbell Squats: 3 drop sets of 10 reps
- Barbell Lunges: 4 sets of 15 reps each leg
Barbell Stiff Leg Deadlift: 4 sets of 10-15 reps
Lying Hamstring Curl: 4 sets of 10-15 reps
Day 3: Chest/Back
Incline Dumbbell Press: 4 sets of 8-10 reps
Two-Arm Dumbbell Row: 4 sets of 10-12 reps
Incline Barbell Press: 3 sets of 12-15 reps
Reverse Grip Pulldown: 3 sets of 15 reps
Cable Crossover: 3 sets of 15 reps
Deadlift: 3 sets of 10-12 reps
Single Arm Flat Dumbbell Press: 3 sets of 12-15 reps
Single Arm Cable Row: 3 sets of 15 reps
Dips: 3 sets of 10-15 reps
Reverse Grip Bent Over Row: 3 sets of 15-20 reps
Day 5: Shoulders/Quad Blasts
- Rear Delt Raises: 3 sets of 15 reps
- Upright Row: 3 sets of 20-30 reps
- Quad Blasts: 4 Rounds
Seated Dumbbell Side Laterals: 4 sets of 15-20 reps
Dumbbell Front Raise: 4 sets of 10-12 reps
Machine Shoulder Press: 4 sets of 10-12 reps
Plate Front Raises: 4 sets of 10-15 reps
Weighted Squats: 1 set of 25 reps
Dumbbell Lunges: 1 set of 12 reps
Rear Lunges: 1 set of 12 reps
Jump Squats: 1 set of 15 reps
Day 6: Arms
- Giant Set:
- Giant Set:
Straight Bar Cable Curl: 3 sets of 12 reps
Rope Hammer Curl: 3 sets of 15 reps
Straight Bar Pressdown: 3 sets of 15 reps
Two-Arm Dumbbell Kickbacks: 3 sets of 10-12 reps
Machine Preacher Curls: 3 sets of 10-12 reps
Incline Dumbbell Curls: 3 sets of 15 reps
Overhead Dumbbell Extension: 3 sets of 10-12 reps
Skull Crusher: 3 sets of 10 reps
Zottman Curl: 3 sets of 12 reps
Bench Dips: 3 sets to failure
What Nutrition Plan Has Worked Best For You?
I am a firm believer that the nutrition aspect of bodybuilding is the most important factor in achieving your goals. Whether you are dieting down for a contest or trying to add size, what you are putting in your mouth will ultimately result in whether or not you are getting the results that you are seeking.
One recommendation that I have for anyone who is dieting is to get a food scale. I was not seeing the results I was looking for until I purchased one for myself. Having a scale allows you to know exactly how much you are getting at each meal and allows for your diet to be easily altered based on the results you are trying to achieve. Without one you are ultimately just guessing, which makes it a lot harder to make the important changes needed to improve your physique.
What Supplements Have Given You The Greatest Gains?
First off I would like to say that I am a strong believer in whole food nutrition, and I really like to see how my body responds naturally with the food that I am putting into it rather than an over abundance of supplements. With that being said, there are supplements that I use on a daily basis to help improve my recovery and keep up the intensity during my training sessions.
When it comes to purchasing supplements there are three main companies that I go with for their superior products that they make as well as the great results that I have seen from using their products. Scivation, Primaforce and Optimum Nutrition are the three companies that I trust as far when choosing my supplements. The main reason is because their products do in fact produce results and allow me to achieve my goals.
Scivation and Primaforce are the two companies that I have complete faith in and trust in what they are putting out on the market. I currently am using Scivation Xtend as well as their new preworkout Quake 10.0, which in my opinion is the best pre workout on the market! Primaforce and Optimum Nutrition are the other two companies that I use for a majority of my supplement needs.
From Primaforce I am currently using their CLA, and ALA products as well as Creaform Post workout. When choosing a protein powder I always go with Optimum Nutrition 100% Whey because the flavors and smoothness of the product is second to none. You never have to worry about having clumps and bad tasting protein when you choose Optimum. Other products that I am currently using from Optimum Nutrition are their HMB, Opti-Men and Fish Oil.
These are the products that I use on a daily basis to help me achieve my bodybuilding goals by keeping my body in an increased state of recovery so that my training can remain intense every time I step in the gym.
Why do you love Bodybuilding?
Bodybuilding is unique in every way and it takes a special person to live the lifestyle day in and day out to be successful in this sport. There literally is no offseason; it is a 24/7 commitment that you make to yourself every day to become better, and to me that is why it is the greatest sport in the world.
The determination and hard work that it takes to achieve your goals is second to none and makes the journey that much more rewarding once you do step on stage, revealing what you have been day in and day out working on to perfect. At that moment when you step on stage there is not a feeling in the world that describes the sense of accomplishment that you have for finishing the fight and stepping on stage.
I love the challenge that comes from within. The challenge that the sport of bodybuilding presents to each and every athlete that decides to take on the challenge for themselves and create something that is unique and unlike everyone else that you will be competing with. Every day you are faced with challenges in and out of the gym and how you react to those physical and mental challenges will ultimately portray the outcome of what you have sculpted over time. For those that pass, the daily challenges will be filled with such a sense of pride and sense of accomplishment that I have never gotten from any other sport.
What Are Your Future Bodybuilding Plans?
I plan on taking the rest of the 2010 season to improve and become a better bodybuilder. I feel that this is my best chance for success in the future. I feel that this will be best achieved be continuously monitoring my diet through gradual calorie increases as well as constantly changing my training so that my body will never have a chance to adapt to what I am doing.
As for 2011 I plan on returning to the stage at the NPC Natural Ohio and win my weight class with hopes of battling it out for the overall title. If I set out my first goal of 2011 by winning my weight class in Ohio, I will have then qualified to compete in the NPC team Universe which is a natural pro card qualifier. I will also plan on doing this show if I am able to qualify.
What One Tip Would You Give Other Bodybuilders?
Be patient and don't ever give up on your dreams. Get a good support system around you and chase hard after your dreams. We are all capable of being successful athletes in this sport it just requires a huge amount of will power, determination and surrounding yourself with like minded people to help you accomplish those dreams.
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