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Amateur Bodybuilder of the Week: Ryan Lippelt

Amateur Bodybuilder of the Week: Ryan Lippelt! - Pics and info and more!

  • Name: Ryan Lippelt
  • E-mail:
  • Age: 30
  • Where: Indianapolis, IN
  • Height: 5'8''
  • Weight: 190 Lbs.
  • Years Bodybuilding :8
  • Favorite Bodypart: Back
  • Favorite Exercise: Deadlifts
  • Favorite Supplements: Whey, Xtend, and Quake

How Did You Get Started?

I got started in high school training for sports, but I always had a burning drive to be stronger and more muscular than everyone else since I was a small, short, and skinny farmboy. I'd do sets upon sets of 15lb dumbbell curls and pushups for 50 reps in my room before I went to bed every night. I had a burning passion, yet no knowledge to maximize my efforts.

After starting college in 1999, I finally got on the internet and the first thing I did was order Arnold's Encyclopedia of Modern Bodybuilding; and my life hasn't been the same since. I couldn't stop reading it. I would stay up night after night with no sleep until I finished it. Nothing had ever gotten me so excited and passionate. From that day forward I was bitten by the bodybuilding bug!

Ryan Lippelt.
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Ryan Lippelt.

What Workout Plan Worked Best For You?

Here's a little secret to the younger aspiring bodybuilders out there. The workout plan that works best for you and gives you the best results should be the workout plan you're using right now! Once your results stall in any particular style, it's time to change it up. I've honestly done them all and have taken bits and pieces from them to form my current workouts.

Whether it was one body part per day, push-pull, maxOT, DC (DoggCrapp), high volume, Layne Norton's PHAT style, or more of a power lifting type workout; they all have their place. And when you finish using all of them you gain a vast knowledge of these training styles; you can morph them into your own custom approach.

Right not I would say I'm on a high volume sprinkled with Rest-Pause (DC type) sets to further push the envelope. Don't let all of this variation fool you though. I am very structured and detailed with my training. I visualize the exercises and mentally feel the weights well before I even set foot in the gym.

I track all workouts and diet info into my BodyMinder journal. I think my wife Lyndi and I single handedly keep them in business. I always check my book and strive to beat my numbers from the last workout. If you're not adding weight to the bar over time you're not getting any better. Period!

Warm-up: 3-5 min. bike to the gym every day, even in the winter.

Sorry. I don't do cardio in the off season. I stay pretty active during the day so I burn up enough calories as it is. During prep I'll perform low intensity treadmill or stair stepper 40 minutes every day. This is usually not until the 8-10 weeks out time frame. During the first 10-12 weeks of prep diet alone brings about crazy results.

Superset - Two exercises are performed consecutively without any rest.
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
Rest-Pause - Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.
Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
Add Sets - An add set is the reverse of a drop set in that as you progress the weight used increases with each set.

Day 1: Back/Chest

Day 2: Quads/Calves

Day 3: Shoulders/Arms

Day 4: Off

Day 5: Chest/Back

  • Incline Dumbbell Press: 3 sets of 15, 10, 8 reps, 1 rest pause set of 8, 5, 3 reps
  • T-Bar Rows: 3 sets of 12 reps, 1 rest pause set of 8, 5, 3 reps
  • Flat Bench: 3 sets of 12 reps, 2 drop sets of 8, 10 reps
  • Wide Lat Pulldowns: 4 sets of 10 reps
  • Cable Flyes: 3 sets of 12 reps
  • Cable Rows: 3 sets of 10 reps
  • Pull-Ups: 3 sets of 10 reps

Day 6: Hamstrings

Day 7: Shoulders/Arms

Amateur Natural Bodybuilder Ryan Lippelt's 625lbs Deadlift

Watch as Ryan Lippelt attempts a 625 pound deadlift.

What Nutrition Plan Has Worked Best For You?

Note that this is my normal diet that I will tweak here and there. Believe it or not, I can stay really lean if I stick to this plan even though it's approaching 4,000 calories. Also, all this doesn't work if you're not getting enough fiber. This enables you to go to the bathroom properly so you can eat all of this food. If you're backed up, you're not going to be hungry enough.

I'll have about one or two cheat meals a week during off season. I try to stay away from all alcohol but I'll treat myself to a nice dark beer or micro brew every once in a while. For contest prep, my sources become much stricter than this and carbohydrate cycling comes into play much more.

Shoot me a PM if you're interested what I'm eating in contest prep mode. But, I chose to list a muscle gain diet since this is how I eat when packing on size and strength to improve.

Here's a sample "Off Season" day for me.

Meal 1: 5:45 AM

Meal 2: 6:05 AM

Meal 3: 9:00 AM

Meal 4: 12:30 PM

Meal 5: 3:30 PM Pre-Workout

Meal 6: 7:00 PM Post-Workout

Meal 7: 8:45 PM

Meal 8: 10:30 PM

Ryan Lippelt.
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Ryan Lippelt.

What Supplements Have Given You The Greatest Gains?

Morning Before Breakfast:

Morning Right After Breakfast:

Pre Workout:

During Workout:

Post Workout:

Middle Of Night:

Why do you love Bodybuilding?

I love bodybuilding because of the positive effects on all other facets of my life! It teaches me discipline, preparation, and balance that I incorporate into everything else I do day in and day out. The intangibles (satisfaction, confidence, and sense of accomplishment) are priceless!

What Motivates You To Follow A Healthy Lifestyle?

Honestly I think it's so fun I can't imagine ever stopping. I'm at the point where the gym is my reward. Eating good, clean, healthy food and getting my daily workout in makes me feel so much better than eating junk and being lazy. I've been very lucky in my lifetime to have done some truly amazing and fun things.

I've been parasailing in the Florida Keys, visited the Great Wall of China, zip-lined through the Antigua rain forest, but, to me, it doesn't get any better than the mental high I get after completing a killer workout where I pushed myself further than I ever thought I could go.

And it hasn't come overnight. It's taken me years and years to get to this point. But once you get there its well worth all the hard work and sweat equity you've put in.

What Made You Want To Achieve Your Goals?

I think it started from my parents actually. They both are very hard workers and have taught me discipline over the years through their day to day actions. Couple this disciple with my competitive nature and motivation is never an issue. I've always had an uncanny ability to trick my mind into believing certain things.

When I stand in front of a 600+ lb deadlift, I'm not telling myself "Oh boy, this is really heavy." No, I'm mentally telling myself I should have this damn bar loaded so full that the plates can't even fit on the bar. I guess I create crazy illusions that help drive me further than I could ever go without the mental tenacity.

Let's say I'm dieting for 22 weeks for a show. I'll mentally convince myself that any type of food that doesn't help me achieve my end goal is terrible (literally and figuratively). I just make the mental switch that says "now it's time to be 100%." No excuses!

Ryan Lippelt.
+ Click To Enlarge.
Ryan Lippelt.

What Are Your Future Bodybuilding Plans?

Since I just completed my 2010 goal (winning the lightweight class at the NPC Natural Northern USA in Cleveland), I am now going to focus on packing on more size until I prep for 2012 Natural Pro Qualifiers. I plan on doing the Indiana OCB pro qualifier and possibly the OCB Midwest States as well to try to achieve my natural pro status!

What One Tip Would You Give Other Bodybuilders?

Remember that quick takes time. Never get discouraged if you become stagnant. Just adjust accordingly and press on. Give any new workout regimen or routine at least 4-6 weeks to really critique it. Consistency over time equals results. And results make time in they gym much more fun and rewarding. And when your workout becomes your reward you are truly set for life!

Who Are Your Favorite Bodybuilders?

Natural pros Doug Miller, Brian Whitacre, Jeff Rodriguez, my training partner and good friend IFPA pro Tommy Jeffers, John Defendis, Rich Gaspari, Larry Scott, Arnold Schwarzenegger, Phil Heath, Evan Centopani, Stan McQuay, Ed Nunn, anyone who has the same mindset and passion as I do for bodybuilding, regardless of development, is motivating in my book.

What Features Do You Use On

I honestly used as my main source of information starting out. For my first show prep in 2002 I had a printout from BB.COM from Derek Charlebois' contest prep he was doing that same year I believe.

Since then, I've used the store to purchase hundreds of pounds of supplements over the years, BodySpace to connect with other like minded individuals and track my progress, spent countless hours on the SuperSite watching video shows, transformations, and reading articles to keep me even more motivated, and I keep a training journal in the forums (Training with Ryan1981 - Pushing it to the limit 2). has been and will continue to be a big part of my success in bodybuilding.

Contest History

  • 2010: NPC Northern Natural USA (Cleveland, OH), 1st Men's Lightweight
  • 2008: NPC Indianapolis Championships, 7th Men's Open Welterweight
  • 2008: NPC GNC Central Indiana BB and Figure Championships, 3rd Men's Middleweight
  • 2002: NPC Midwest Championships, 3rd Men's Middleweight
  • 2002: NPC Indiana Championships, 3rd Men's Middleweight