- Name: Russ Hosmer
- E-mail: russhbmsi@msn.com
- Age: 34
- Where: Lafayette, LA
- Height: 5' 8"
- Weight: 200 Lbs.
- Years Bodybuilding :17
- Favorite Bodypart: Arms
- Favorite Exercise: Squats and Deadlifts
- Favorite Supplements: Jog Mate Muscle Recovery, Glutamine and Creatine.
How Did You Get Started?
I got started in competitive bodybuilding when I was 17 years old. My H.S. had a weightlifting club that met after school and one of my coaches recommended that I take part in order to increase some strength. I joined the club and one rep led to another rep, and I got hooked. I entered my first bodybuilding competition a year later. After serving in the US Marine Corps, where lots of cardio is the way of life, I now plan on getting back to the basics and to step on stage again.
What Workout Plan Worked Best For You?
The workout plans that have been the most successful for me are both a 3 day and a 4day split. Depending on where I am in my training routine, I will stick to either one for 6 to 8 weeks before switching up. I believe in variety and the muscle confusion principles. You have to change things often. I keep my reps at 10 to 12 and go to complete exhaustion trying to increase the weight ever so slightly each set. I do this for 3 to 4 sets per exercise. When I get close to precontest time I will do my 3 day split training two body parts per day with 1 day of active recovery. My 4 day split enables me to concentrate more on individual body parts, so I try to use this split during my off season. With the 4 day split I train one body part per day. This will allows me to really pack on some size.
What Nutrition Plan Has Worked Best For You?
My nutrition plan is very simple. I am not a nutritionist nor a dietician, so my diet is not very scientific at all. I do not normally measure my food and I eat according to my energy levels and my upcoming activities. For instance, if I am getting ready to train within the next 2 or 3 hours I will eat a meal with a higher content of low glycemic carbohydrates so I will have the energy to really maximize my training efforts. If I am going to be in a sedentary profile for a prolonged period of time I do not eat as many carbs.
I make up the caloric difference by eating more protein. If for some reason I am feeling a bit sluggish or low on energy I increase my carbohydrates and water intake to compensate for the energy loss. Most of the foods I eat are during the week (Mon through Fri) are "clean". I think I need to reward myself for all the hard work I put in during the week, so I allow myself to do a little eat-cheating during the weekend.
What Supplements Have Given You The Greatest Gains?
I am a big believer in recovery. Most of my gains will come when I am away from the gym. I have to train hard, no doubt about it, but I also have to recover hard as well. People who take an educated approach to recovery are able to get back in the gym sooner. As you know, Protein builds muscle and Protein is what you need in order to recover.
One of my favorite post workout nutrients is a product called "Jog Mate." It was developed for endurance athletes specifically for muscle recovery after a race. The nutrient ratios are formulated for maximum uptake of carbohydrates and Protein after exercise. This product has worked wonders for me in the recovery department. It minimizes muscle soreness and decreases the levels of cortisol after a heavy training session.
Some other supplements that I believe work for me are Glutamine, BCAA's and Creatine. Timing is everything and if these supplements are used with the correct timing, I seem to make some pretty good gains. I listen to what my body is telling me. It talks to me all the time, I just have to listen.
Why do you love Bodybuilding?
Bodybuilding is a cross between art and sport. Being able to make changes and sculpt my body is amazing, and it is very satisfying for me. Being involved in bodybuilding allows people to develop a sense of self-discipline, self-motivation, and a large degree of self-confidence. If a person feels good about himself he will carry a positive attitude, and a positive attitude will take a person far in today's society.
The training portion of bodybuilding is something I use as a release. After a long day a training session allows me to let go and forget about the hustle and bustle of everyday life. Bodybuilding is definitely a lifestyle, and it has many positive aspects. More people should get involved with the sport and use it as a tool of longevity.
What Are Your Future Bodybuilding Plans?
The future is always unpredictable, but everyone has a plan in one way or another. My future plans right now are to keep training hard and smart. My competitive nature will take me back to active competition this year. From there I will continue my efforts on training smart to make drastic improvements in my physique. Wish me luck.
What One Tip Would You Give Other Bodybuilders?
The one tip I received that was the most beneficial was not even given by a bodybuilder! It came from one of my drill instructors during Marine Corps boot camp, and I can still here the words exactly as he said them to me. My D.I. told me to "do everything with 100% intensity". Do everything with intensity, especially during training. Go to the gym and get intense with the weights. The results will follow.
Who Are Your Favorite Bodybuilders?
Since I started bodybuilding back in 1987, I have had quite a few bodybuilders on my list of favorites. One of my favorites is Arnold Schwarzenegger. Not only was he a great bodybuilder in his day, but he overcame some major obstacles to develop the life he leads today. Lee Haney is another one of my favorites. Lee Haney always carries himself with great professionalism, and he always has time for his fans.
Also, who remembers Lee Labrada? A lot of you probably. Lee Labrada had the symmetry and muscle to be able to compete with guys twice his size and weight. That is just incredible. He also had a physique with which most of the general public could relate. Labrada's physique was appealing to the eye and he sure knew how to display his physique through posing. Some current bodybuilders who inspire me today are Dexter Jackson and Jay Cutler. Both competitors always show up in shape, they both appear to have great work ethics, and they always make time for their fans. I think that is important.