Teen Amateur Of The Week: Douglas Dominates The Weight Room!

Douglas capitalized on serious teenage gains and built a foundation of solid iron. Get the training, nutrition, and supplementation plans he uses to build muscle like an ox!

Q

How did your fitness journey begin?

I went to the gym with my brother's football team for the first time as I headed into ninth grade in the summer of 2010. I had an athletic build and was reasonably solid for someone who never lifted. I really liked the way strength training made me feel.

At the beginning of ninth grade, I got a gym membership. Since then, I haven't had any setbacks. Other than dreadful 3-4-week breaks that come in the heat of baseball and tennis season, I've trained consistently to maintain low body fat and build muscle. I weighed 155 pound when I started lifting and now weigh 185 pounds three years later.

"No matter how good you are at something, you can always get better."

What workout regimen delivered the best results?

Day 1: Chest/Calves/Forearms
  • Bench Press Bench Press Bench Press
    7 sets of 15, 12, 8, 6, 3, 2, and 12 reps
  • Incline Dumbbell Press Incline Dumbbell Press Incline Dumbbell Press
    4 sets of 8, 8, 6, and 4 reps
  • Cable Flyes Cable Flyes Cable Flyes
    5 sets of 10 reps
  • Seated Calf Raise Seated Calf Raise Seated Calf Raise
    3 sets of 15-20 reps
  • Barbell Wrist Curls Barbell Wrist Curls Barbell Wrist Curls
    3 sets of 10 reps


Day 2: Back/Calves
  • Machine Rows Machine Rows Machine Rows
    5 sets of 20, 18, 16, 12, and 10 reps
  • Dumbbell Rows Dumbbell Rows Dumbbell Rows
    5 sets of 12, 10, 8, 6, and 6 reps
  • Wide-Grip Lat Pull-Downs Wide-Grip Lat Pull-Downs Wide-Grip Lat Pull-Downs
    3 sets of 10 reps
  • Deadlift Deadlift Deadlift
    3 sets of 5-8 reps
  • Standing Calf Raise Standing Calf Raise Standing Calf Raise
    3 sets of 15-20 reps


Day 3: Shoulders/Arms
  • Dumbbell Shoulder Press Dumbbell Shoulder Press Dumbbell Shoulder Press
    5 sets of 12, 10, 10, 8, and 6 reps
  • Face Pulls Face Pulls Face Pulls
    4 sets of 20, 15, 12, and 10 reps
  • Dumbbell Lateral Raise Dumbbell Lateral Raise Dumbbell Lateral Raise
    3 sets of 12 reps
  • Incline Curls Incline Curls Incline Curls
    3 sets of 10-12 reps
  • Skull Crushers Skull Crushers Skull Crushers
    3 sets of 10-12 reps
  • Barbell Curls Barbell Curls Barbell Curls
    3 sets of 10-12 reps
  • Rope Extensions Rope Extensions Rope Extensions
    3 sets of 10-12 reps


Day 4: Legs
  • Leg Extensions Leg Extensions Leg Extensions
    3 sets of 20 reps
  • Leg Press Leg Press Leg Press
    9 sets of 20, 15, 12, 10, 10, 8, 6, 15, and 20 reps
  • Hamstring Curls Hamstring Curls Hamstring Curls
    5 sets of 18, 15, 12, 10, and 8 reps
  • Squats Squats Squats
    4 sets of 12, 12, 10, and 15 reps
  • Smith Machine Lunges Smith Machine Lunges Smith Machine Lunges (shown with barbell)
    4 sets of 15, 12, 12, and 10 reps
  • Leg Extensions Leg Extensions Leg Extensions
    3 sets of 15, 15, and 20 reps


Day 5, 6, & 7: Off

Amateur Bodybuilders Of The Week

Amateur Bodybuilders Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

Meal 1
  • Egg Whites Egg Whites
    5 whites
  • Eggs Eggs
    2 eggs
  • Beef Patty Beef Patty
    6 ounces
Meal 2
  • Fish Fish
    4-6 ounces
  • Brown Rice Brown Rice
    2 servings
Meal 3
  • Turkey Turkey
    4-6 ounces
Meal 4
  • Turkey Turkey
    4-6 ounces
Meal 5: Pre-Workout
  • Pepperoni Pizza Pepperoni Pizza
    1 serving
Meal 6: Post-Workout

What supplements gave you an edge?

With Meal 6

"I think of my goals and know that I want to be the greatest."

How did your passion for fitness emerge?

When I first started lifting, I loved the pump in my muscle fibers. The idea of being the best person I can be keeps me going. When people ask why I eat the way I do and why I train so much I say, "You only get one body." My feelings about this sport are too deep to explain in full detail. There's no better feeling than knowing I had a successful day of training backed by a good day of eating.

What/Who motivated you to be a fitness guru?

In my early days of training, I watched Ronnie Coleman training videos to put me in a hardcore mindset. Since then, it hasn't taken much to motivate me. It's almost as if the motivation is built in.

Where did you go for inspiration?

When someone feels lazy or unmotivated, I advise them to bear down and think about why they would go to the gym. This makes most people, including myself, think about goals. When we think about goals, we snap out of the weak mindset. I think of my goals and know that I want to be the greatest.

What are your future fitness plans?

Rather we want to realize it or not, being physically fit is appealing to society. Being physically fit and healthy is a plus no matter the circumstances. When I'm older, I hope to be a sponsored athlete. After this year, I'm going to a university and studying pre-medicine. The knowledge that I gain about the human body from being in a gym environment will help me apply and learn more efficiently.

What is the most important fitness tip?

Knowledge is power no matter what field you're in. You need to learn as much as possible to be successful. No matter how good you are at something, you can always get better. I have great genetics and my body responded well to strength training. A few months back, I picked up two books by Dorian Yates and Arnold Schwarzenegger and put on serious muscle with the power of their knowledge.

Who is your favorite competitor?

The videos and press conferences that I've seen from Dexter Jackson are a big reason why I'm comfortable calling him my favorite competitor. The way he speaks reminds me of my uncle. He seems humble and wise, much like Kai Greene. Dexter has one of my favorite physiques of all time. He always shows up looking symmetrical and aesthetic.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com is helpful to millions of people, which I know for a fact because I've heard multiple conversations between guys in my gym talking about Bodybuilding.com. Bodybuilding.com helped me obtain the basic knowledge helpful for beginners. One year ago, I was lost when it came to nutrition, so I Googled "bodybuilding nutrition" and saw multiple links to Bodybuilding.com.

Doug's Top 5 Gym Tracks

gym playlist
  1. "Stranglehold" by Ted Nugent
  2. "Turn The Page" by Metallica
  3. "Poor Twisted Me" by Metallica
  4. "Villuminati" by J. Cole
  5. "Seven Nation Army" by The White Stripes