Amateur Bodybuilder of the Week: Mike Johnson

Amateur Bodybuilder of the Week: Mike Johnson! - Pics and info and more!

  • Name: Mike Johnson
  • E-mail:
  • Age: 23
  • Where: Halifax, Nova Scotia, Canada
  • Height: 5' 10"
  • Weight: 187 Lbs. In the pictures
  • Years Bodybuilding :7
  • Favorite Bodypart: All of them.
  • Favorite Exercise: Squats, Dead lifts, and Barbell or T-bar rows
  • Favorite Supplements: Glutamine, Tribulus, Weight gainers, multi-vitamins

How Did You Get Started?

My name is Mike Johnson and I am from Halifax Nova Scotia, Canada. I am 23 years old and have been bodybuilding for 7 years. I have competed in four shows with three 1st place finishes and one 3rd place finish. I currently weigh 206 Lbs. I am a natural competitor who loves and lives the sport.

As a young kid I was, and still am, a huge fan of wrestling. I was fascinated by the guys that had muscular physiques and ever since I can remember wanted to have a body like those well built wrestlers. Like a lot of other people I was told that lifting weights would stunt my growth so I decided to hold off until I finished growing. Well, I held off until I was 17 and could wait no longer. At 17 I was 5'8", 135 Lbs., aka 'Tiny'. Unlike my friends I wasn't involved in, or good at sports, and I wanted to have something that I was good at. And so it began.

I started training at the school gym with no idea of what I was doing. My friend Colin Keeping also trained there. He is the one I credit for getting me started in bodybuilding. He brought some bodybuilding magazines to class one day and as I flipped through the pages I found what I was looking for, the one thing that I always wanted, and that was to be huge. From that day on I started bodybuilding and in a year I went from 135 Lbs. to 165 Lbs. In 2002 I entered my first contest and plan on doing many more. I have competed in four contests and the results are as follows:

Competition Information:

    2002 Nova Scotia Provincials - 1st Juniors
    2002 Atlantic Classic - 1st Juniors
    2004 Nova Scotia Provincials - 3rd Middleweight
    2004 Atlantic Classic - 1st Light-Heavyweight

What Workout Plan Worked Best For You?

The workout plan that worked best for me is as follows:

Monday: Legs

    Standing Calve Raises 3 sets (plus a warm-up)
    Sitting Calve Raises 3 sets
    Leg Extensions 2 sets warm-up for squats
    Squats 4-5 sets (plus warm-up sets)
    Hack Squats 4 sets
    Stiff Leg Dead-Lifts 4 sets (plus warm-up)
    Leg Curls 3-4 sets (plus warm-up)
    *6-10 rep range
Tuesday: Shoulders/Traps/Abs
    Military or Dumbbell Press 4 sets (plus warm-up)
    Side Laterals 4 sets (plus warm-up)
    Machine or Cable Side Lateral 2 sets
    Bent Laterals 4 sets (plus warm-up)
    * 6-8 rep range
    Dumbbell Shrugs 4 sets (plus warm-up)
    Barbell Shrugs 3 sets
    *6-8 rep range
    Leg Raises 3 sets
    Crunches 3 sets
    *15-20 rep range
Wednesday: Rest Thursday: Back/Biceps/Forearms
    Wide or Close Grip Chin-Ups 4 sets (for as many as I can do)
    Barbell or T-bar Rows 4 sets (plus warm-up)
    Wide or Close Lat Pull-Downs 4 sets
    Wide or Close Seated Rows 2-3 sets
    Dead-Lifts 4-5 sets (plus warm-ups)
    *6-8 rep range
    Barbell or EZ Curls 4 sets (plus warm-up)
    Hanging or Seated Dumbbell Curls 3 sets
    *6-8 rep range
    Hammer or Reverse Curls 3 sets
    Wrist Curls 3 sets
    *8-10 rep range
Friday: Chest/Triceps/Calves
    Incline or Flat Bench Press 4 sets (plus warm-ups)
    Incline or Flat Dumbbell Press 4 sets
    Flat or Incline Dumbbell Fly's 4 sets (plus warm-up)
    *6-8 rep range
    Close Grip Bench Press or Skull Crushers 4 sets (plus warm-up)
    Cable Pushdowns or Dumbbell Extensions 3 sets
    *6-8 rep range
Saturday and Sunday: Rest

*I don't do cardio in the off-season because I am a hard gainer.

What Nutrition Plan Has Worked Best For You?

For me to gain weight I pretty much have to eat metal... but seriously I eat as much as I can in the off-season, making sure I get six full meals with as many snacks as I can stomach. I don’t worry too much about what I eat as long as I get plenty of protein and carbs.

When I get ready for a show there is not much dieting required since I have a fast metabolism. All I really do is cut out the snacks and clean up how I eat. For example I eat sweet potatoes (or yams) instead of regular white potatoes and I’ll eat brown rice instead of white rice. I will also cut out fried foods and junk food but that’s about it. I eat lean red meat, fish and chicken right up until the show, however, I will slow down on the red meat as the show approaches. As far as cutting carbs, I will use my own judgment but never go too low.

What Supplements Have Given You The Greatest Gains?

As far as supplements go I would say a combination of weight gainer, Glutamine, creatine, multi-vitamins, Omega 3’s, and Tribulus.

Why do you love Bodybuilding?

I love bodybuilding because it is an individual sport which gives out only what you put in. Well I don’t really consider it a sport, it’s more of a lifestyle that requires hard work and determination if you whish to excel.

My love for it has keep me out of trouble, because I would rather train and gain weight than deal with the consequences of the alternative lifestyle. Bodybuilding is like a drug to me because I am addicted to it. It is on my mind from the moment I wake to the moment I go to sleep, and has been like this since I started and shows no sign letting up.

What Are Your Future Bodybuilding Plans?

I am currently getting ready for the Nova Scotia provincials on April 2, 2005. Some day I would like to compete at the Nationals in the heavyweight division. Until then I have a lot of work to do.

What One Tip Would You Give Other Bodybuilders?

Consistency is the key to maximizing your potential. Hitting the gym consistently, being consistent with your meals and rest is what I’m talking about. A ‘here and there’ attitude builds ‘here and there’ muscles. Also it is better to eat something rather than nothing.

Who Are Your Favorite Bodybuilders?

Arnold Schwarzenegger for his desire and ambition, Dorian Yates for his intensity and work ethic, and Shawn Ray and Dexter Jackson for their physiques.