Amateur Bodybuilder Of The Week: Scottish Strength!

Scotland has a monster living among in population in Andrew. See his list of amateur accomplishments and how he plans to infiltrate the pro ranks!

Name: Andrew Chappell
Social Links: BodySpace, Facebook
Location: Aberdeen, Scotland
Age: 26   Height: 5'8"
Weight: 179 lbs, 81 kg (competition)
             205 lbs, 93 kg (offseason)
Years Bodybuilding: 9

Q
How did your bodybuilding journey begin?

I fell into bodybuilding when I went to college to study health and fitness. I had aspirations to become a personal trainer and had always been a fitness fanatic. Action movie heroes like Arnold and Stallone and the physiques of pro wrestlers inspired me.

I loved playing sports, but was better at training, so it made sense to coach and help people get in shape. Initially, I hit the weight room to add extra beef to help for soccer and lifting became my primary concern. After a couple years of lifting, I added size and bodybuilders suggested I do a show. They prepped me, and helped me diet, pose and train. I stepped on stage at the Scottish Championships in 2006 and went all in.

Andrew Chappell

I've been competing for seven years on and off. I used to check Bodybuilding.com regularly for posing tips and photos of the pros. Despite a shoddy diet and questionable presentation, I managed to win the BNBF Scottish Junior title on my first attempt, which qualified me for the British Championships a few months later. I was fortunate that Douglas Black, my sponsor and owner of Extreme Nutrition, took me under his wing, showed me the ropes, and prepped me for championship.

I placed second in the junior class finals and became determined to win the British title the following year and become the best the BNBF ever saw. Since then, I competed in multiple British finals and world championships. My latest triumph came when I won the British middleweight title in 2012 and finished second in the heavyweight class at the DFAC World Championships. Sadly, a pro card offer has eluded me, but it won't be long before I stand among the professional ranks.

Andrew Chappell Results Gym Lifts Contest
Watch the video: 02:24


What workout regimen delivered the best results?

I liked to train in cycles and phases for bodybuilding, strength, and power. A typical week split looks like this. I try to keep my programs basic with heavy weight and plenty of rest days. Try it, you won't be disappointed.

Day 1: Chest/Triceps/Abs
    • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

      Barbell Bench Press - Medium Grip

      3 sets of 8 reps
    • Incline Dumbbell Bench With Palms Facing In Incline Dumbbell Bench With Palms Facing In

      Incline Dumbbell Bench With Palms Facing In

      3 sets of 10 reps
    • Dumbbell Flyes Dumbbell Flyes

      Dumbbell Flyes

      3 sets of 12 reps
    • Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

      Standing Dumbbell Triceps Extension

      3 sets of 8 reps
    • Triceps Pushdown Triceps Pushdown

      Triceps Pushdown

      3 sets of 10 reps
    • Triceps Overhead Extension with Rope Triceps Overhead Extension with Rope

      Triceps Overhead Extension with Rope

      3 sets of 12 reps

Superset

    • Hanging Leg Raise Hanging Leg Raise

      Hanging Leg Raise

      3 sets of 15 reps
    • Crunches Crunches

      Crunches

      3 sets of 15 reps



Day 2: Lats/Biceps
    • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

      Wide-Grip Lat Pulldown

      4 sets of 10 reps
    • Barbell Deadlift Barbell Deadlift

      Barbell Deadlift

      4 sets of 8 reps
    • Bent Over Barbell Row Bent Over Barbell Row

      Bent Over Barbell Row

      3 sets of 8 reps
    • One-Arm Dumbbell Row One-Arm Dumbbell Row

      One-Arm Dumbbell Row

      3 sets of 12 reps
    • Seated Cable Rows Seated Cable Rows

      Seated Cable Rows

      3 sets of 10 reps
    • Seated Dumbbell Curl Seated Dumbbell Curl

      Seated Dumbbell Curl

      3 sets of 10 reps
    • Preacher Curl Preacher Curl

      Preacher Curl

      3 sets of 10 reps



Day 3: Delts/Traps/Abs
    • Standing Military Press Standing Military Press

      Standing Military Press

      4 sets of 6 reps
    • Seated Barbell Military Press Seated Barbell Military Press

      Seated Barbell Military Press

      3 sets of 10 reps
    • Side Lateral Raise Side Lateral Raise

      Side Lateral Raise

      3 sets of 12 reps
    • Reverse Flyes Reverse Flyes

      Reverse Flyes

      3 sets of 15 reps
    • Barbell Shrug Barbell Shrug

      Barbell Shrug

      3 sets of 8 reps

Superset

    • Plank Plank

      Plank

      3 sets of 1 minute
    • Crunches Crunches

      Crunches

      3 sets of 15 reps



Day 4: Rest
    Day 5: Legs
      • Barbell Squat Barbell Squat

        Barbell Squat

        4 sets of 8 reps
      • Front Barbell Squat Front Barbell Squat

        Front Barbell Squat

        3 sets of 6 reps
      • Leg Press Leg Press

        Leg Press

        3 sets of 12 reps
      • Seated Leg Curl Seated Leg Curl

        Seated Leg Curl

        4 sets of 12 reps
      • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

        Stiff-Legged Barbell Deadlift

        3 sets of 8 reps
      • Standing Calf Raises Standing Calf Raises

        Standing Calf Raises

        6 sets of 16 reps



    Day 6 and 7: Rest


      What nutrition plan fueled your body?

      Carbs: 525 grams
      Protein: 227 grams
      Fat: 102 grams
      Calories: 4180

      Meal 1
      •  Oats

        Oats

        160 grams

      • Banana

        Banana

        1

      • Skim milk

        Skim milk

        300 milliliters

      • Eggs

        Eggs

        8

      Meal 2
      • Rice cake

        Rice cake

        60 g

      • Peanut butter

        Peanut butter

        40 g

      Meal 3
      • Chicken breast

        Chicken breast

        75 g

      • Sweet potato

        Sweet potato

        350 g

      • Olives

        Olives

        1 serving

      • Green veggies

        Green veggies

        1 serving

      • Fruit

        Fruit

        1 serving

      Meal 4
      • Brown rice

        Brown rice

        120 g

      • Chicken breast

        Chicken breast

        1 serving

      • Broccoli

        Broccoli

        1 serving

      • Olives

        Olives

        1 serving

      • Fruit

        Fruit

        1 serving

      Meal 5
      • Brown rice

        Brown rice

        120 g

      • Chicken breast

        Chicken breast

        1 serving

      • Broccoli

        Broccoli

        1 serving

      • Olives

        Olives

        1 serving

      • Fruit

        Fruit

        1 serving

      Meal 6: Pre-workout
      Meal 7: Post-workout
      Meal 8
      • Potato

        Potato

        450 g

      • Chicken breast

        Chicken breast

        150 g

      • Green veggies

        Green veggies

        1 serving

      Meal 9
      • Mixed nuts

        Mixed nuts

        50 g

      • Low-fat cottage cheese

        Low-fat cottage cheese

        120 g



      What supplements gave you the greatest gains?

      I'm sponsored by a company in the UK called Extreme Nutrition. I use kre-alkyln year round, BCAAs during workouts, and a test booster. I also take fish oil and multivitamins. I don't change anything in or out of competition. I might drink coffee and green tea.



      How did your passion for bodybuilding emerge?

      I was bit by the bug when I started to make gains and saw my body change. So in my pursuit of knowledge, I read lots of magazines, Internet articles, and books. I admired the physiques and tried to emulate them. The guys in magazines were champions, and that appealed to my competitive nature.

      What/Who motivated you to be a bodybuilder?

      When I first started training, I wanted to gain muscle for sports and to help pick up women. When I decided to enter my first contest, the prospect of being the Scottish bodybuilding champion was my main motivation. Proving I had the best physique in Scotland for my age was a major goal. Being the best at what I do is still my primary motivation. My training partners and friends are supportive. They pushed me to reach my goals.

      Andrew Chappell

      Where did you go for inspiration?

      I go to websites like Bodybuilding.com to look at pictures of top pros, read magazines, watch training videos, and talk to friends. I'm always impressed by feats of strength, especially from people who I can relate to.

      What are your future bodybuilding plans?

      At the moment, I would say my plans are to establish myself as a top amateur in the UK. I'd love to win the British overall title and get my pro card. I'm really into powerlifting and strongman contests and had some success this year.

      What is the most important bodybuilding tip?

      People like to say that bodybuilding is 90 percent diet. I disagree. No component is more important than the sum of the parts. Training is every bit as important as nutrition. If you don't train hard with good form, you'll never reach the top. If you don't have a good diet to take advantage of your training, you'll struggle to make gains.

      Who is your favorite bodybuilder?

      I like classic physiques like Frank Zane, Bob Paris, and [Francis] Benfatto. I can relate to these guys because they weren't mass monsters. I also like Dorian and Ronnie for how they changed the sport. I'm a big fan of DFAC pros Dave Kaye, Mark Claxton, Vicky McCann, and Raymond James. They have great physiques and are real nice people.

      How did bodybuilding.com help you reach your goals?

      Bodybuilding.com is a useful resource for training videos and articles. I use it regularly when training clients to keep my routines fresh and interesting. I also use it for contest coverage.

      Contest History:
      2007 - Prolab Classic Novice - 3rd Place
      2007 - NABBA Scotland - 1st Place Juniors
      2007 - Mr Caledonia - 1st Place Juniors
      2007 - UKBFF Scotland - 1st Place Juniors
      2007 - BNBF Scotland - 2nd Place Juniors
      2007 - BNBF British - 1st Place Juniors
      2007 - PNBA Natural Olympia - 2nd Place Juniors
      2008 - BNBF British - 2nd Place Juniors
      2009 - BNBF British - 1st Place Juniors
      2012 - UKBFF Scottish Championship under 80s - 4th Place
      2012 - BNBF Scottish Heavyweight & Overall Champion
      2012 - BNBF British Middleweight Champion
      2012 - DFAC World Championship - 2nd Place Heavyweight

      Andrew's Top 5 Gym Tracks
      Gym Tracks
      1. "Renegades Of Funk" by Rage Against the Machine
      2. "Apocalyptic Love" by Slash
      3. "State Of Love And Trust" by Pearl Jam
      4. "Welcome To The Jungle" by Guns And Roses
      5. "Saturday Superhouse" by Biffy Clyro