Teen Amateur Of The Week: Ripped And Recognized!

Pardis traded organized sports for heavy iron and watched his physique explode. See how this teen grew into a lean machine and makes haters shake in their boots!

Q

How did your fitness journey begin?

I wasn't lean growing up and spent most of my childhood 20 or more pounds overweight. I woke up every day and ate a bad breakfast that consisted of pancakes, waffles, syrup, fried potatoes, or Pop-Tarts. I eventually got tired of breathing heavy when I walked up and down stairs, and decided to change.

My parents enrolled me in AYSO (American Youth Soccer Organization) at age 8. I was out of shape, weighed 105 pounds, and got cramps when I ran. I eventually started to eat better, which impacted my performance, but grew tired of soccer and eventually quit. After soccer, I weighed 85 pounds and looked and felt better than ever.

I played basketball from age 10-14 and was a point guard/shooting guard. When high school approached, I stopped playing basketball and grabbed weights for the first time during the summer of 2011. It felt great to experience the pump and I knew this was the sport for me. I quickly got a gym pass and have gone every day since.

I didn't know what to do at first. I wanted to build muscle, but was on the treadmill for hours and did bodyweight exercises like crunches, push-ups, and pull-ups. My nutrition was worse. I only ate fruits and veggies and lacked important nutrients and protein.

I eventually gained more knowledge about bodybuilding and nutrition by the fall of 2011 and started to eat a high-protein, low-carb diet. I used fundamental exercises like bench press, squats, and deadlifts and packed on muscle. I devoted my life to bodybuilding, read articles on Bodybuilding.com, and subscribed to FLEX and Muscle and Fitness. I was in awe of incredible modern physiques like Phil Heath and Kai Greene.

What workout regimen delivered the best results?

My favorite workout plan is high-volume, moderate-high intensity with lots of shocking techniques. I use exercise variations like dropsets, supersets, rest-pause, negatives, forced reps, and pyramid sets. I love to end my workouts with FST-7 because the pump is amazing. I don't believe in overtraining. I believe in under-eating or under-resting. Arnold Schwarzenegger, the greatest bodybuilder of all time, believed this too.

Day 1: Back/Traps
  • Wide-Grip Pull-Ups Wide-Grip Pull-Ups Wide-Grip Pull-Ups
    4-5 sets to failure
  • Reverse-Grip Barbell Rows Reverse-Grip Barbell Rows Reverse-Grip Barbell Rows
    1 warm-up set of 15 reps, 4 working sets of 10-12 reps
  • Dumbbell Rows Dumbbell Rows Dumbbell Rows
    4-5 sets of 10-15 reps
  • T-Bar Rows T-Bar Rows T-Bar Rows
    4 sets of 10-15 reps, 1 dropset
  • Deadlift Deadlift Deadlift
    1-2 warm-up sets, 4-5 working sets to failure
  • Wide-Grip Lat Pull-Downs Wide-Grip Lat Pull-Downs Wide-Grip Lat Pull-Downs
    4 sets of 10-12 reps, 1 dropset
  • Cable Rows Cable Rows Cable Rows
    4-5 working sets of 10-15 reps, 1 dropset
  • Hammer Strength Low Rows Hammer Strength Low Rows Hammer Strength Low Rows
    4 sets of 10-12 reps
  • Hammer Strength Lat Pull-Downs Hammer Strength Lat Pull-Downs Hammer Strength Lat Pull-Downs
    4 working sets of 12-15 reps
  • Single-Arm Cable Rows Single-Arm Cable Rows Single-Arm Cable Rows
    4-5 sets of 10-15 reps
  • Barbell Shrugs Barbell Shrugs Barbell Shrugs
    1 warm-up set, 4-5 working sets of 15 reps
  • Dumbbell Shrugs Dumbbell Shrugs Dumbbell Shrugs
    5 sets of 12-15 reps


Day 2: Chest
  • Incline Dumbbell Press Incline Dumbbell Press Incline Dumbbell Press
    1 warm-up set, 4 sets of 8-12 reps
  • Incline Bench Press Incline Bench Press Incline Bench Press
    4 sets of 8-12 reps
  • Incline Hammer Strength Press Incline Hammer Strength Press Incline Hammer Strength Press
    4 sets of 8-12 reps
  • Bench Press Bench Press Bench Press
    4 sets of 8 reps, 5 rest-pause reps
  • Dumbbell Press Dumbbell Press Dumbbell Press
    4 sets of 8-12 reps
  • Incline Dumbbell Flyes Incline Dumbbell Flyes Incline Dumbbell Flyes
    4-5 sets of 12-15 reps
  • Cable Cross-Overs Cable Cross-Overs Cable Cross-Overs
    4-5 sets of 15-20 reps
  • Pec Decks Pec Decks Pec Decks
    4-5 sets of 10-15 reps
  • Dumbbell Pull-Overs Dumbbell Pull-Overs Dumbbell Pull-Overs
    4-5 sets of 12-15 reps
  • Decline Bench Press Decline Bench Press Decline Bench Press
    4 sets of 8-12 reps


Day 3: Arms
Superset
    • Barbell Curls Barbell Curls Barbell Curls
      1 warm-up set, 4 sets of 12-15 reps
    • Skull Crushers Skull Crushers Skull Crushers
      1 warm-up set, 4 sets of 12-15 reps
Superset
    • Close-Grip Bench Press Close-Grip Bench Press Close-Grip Bench Press
      4 sets of 15 reps
    • Dumbbell Curls Dumbbell Curls Dumbbell Curls
      4 sets of 15 reps
Superset
    • Preacher Curls Preacher Curls Preacher Curls
      4-5 sets of 8-12 reps
    • Machine Dips Machine Dips Machine Dips
      4-5 sets of 12 reps, 5-10 rest-pause reps
Superset
    • Cable Curls Cable Curls Cable Curls
      4 sets of 15 reps
    • V-Bar Push-Downs V-Bar Push-Downs V-Bar Push-Downs
      4 sets of 15-20 reps
Superset
    • Incline Dumbbell Curls Incline Dumbbell Curls Incline Dumbbell Curls
      4 sets of 12-15 reps
    • Rope Push-Downs Rope Push-Downs Rope Push-Downs
      4 sets of 15-20 reps
 
  • Concentration Curls Concentration Curls Concentration Curls
    4 sets of 12 reps, 5 rest-pause reps
  • Overhead Dumbbell Triceps Extensions Overhead Dumbbell Triceps Extensions Overhead Dumbbell Triceps Extensions
    4 sets of 8-12 reps
  • Hammer Curls Hammer Curls Hammer Curls
    4 sets of 8-12 reps


Day 4: Legs
  • Leg Extensions Leg Extensions Leg Extensions
    2 warm-up sets of 20-30 reps, 4 working sets of 15 reps
  • Leg Curls Leg Curls Leg Curls
    2 warm-up sets of 20-30 reps, 4 working sets of 12-15 reps
  • Leg Press Leg Press Leg Press
    1 warm-up set of 20-30 reps, 4 working sets of 15-20 reps
  • Barbell Squats Barbell Squats Barbell Squats
    2 warm-up sets, 4 working sets of 12-15 reps
  • Reverse Hammer Strength SquatsReverse Hammer Strength Squats Reverse Hammer Strength Squats
    4 sets of 15 reps
  • Walking Lunges Walking Lunges Walking Lunges
    4-5 sets of 15-20 reps
  • Stiff-Legged Deadlift Stiff-Legged Deadlift Stiff-Legged Deadlift
    1 warm-up set, 4 sets of 12-15 reps
  • Standing Calf Raise Standing Calf Raise Standing Calf Raise
    5 sets of 20-30 reps
  • Seated Calf Raise Seated Calf Raise Seated Calf Raise
    5 sets of 20-30 reps
  • Calf Extensions Calf Extensions Calf Extensions
    5 sets of 20-30 reps


Day 5: Back/Traps
  • Wide-Grip Pull-Ups Wide-Grip Pull-Ups Wide-Grip Pull-Ups
    4-5 sets to failure
  • Reverse-Grip Barbell Rows Reverse-Grip Barbell Rows Reverse-Grip Barbell Rows
    1 warm-up set of 15 reps, 4 working sets of 10-12 reps
  • Dumbbell Rows Dumbbell Rows Dumbbell Rows
    4-5 sets of 10-15 reps
  • T-Bar Rows T-Bar Rows T-Bar Rows
    4 sets of 10-15 reps, 1 dropset
  • Deadlift Deadlift Deadlift
    1-2 warm-up sets, 4-5 working sets to failure
  • Wide-Grip Lat Pull-Downs Wide-Grip Lat Pull-Downs Wide-Grip Lat Pull-Downs
    4 sets of 10-12 reps, 1 dropset
  • Cable Rows Cable Rows Cable Rows
    4-5 working sets of 10-15 reps, 1 dropset
  • Hammer Strength Low Rows Hammer Strength Low Rows Hammer Strength Low Rows
    4 sets of 10-12 reps
  • Hammer Strength Lat Pull-Downs Hammer Strength Lat Pull-Downs Hammer Strength Lat Pull-Downs
    4 working sets of 12-15 reps
  • Single-Arm Cable Rows Single-Arm Cable Rows Single-Arm Cable Rows
    4-5 sets of 10-15 reps
  • Barbell Shrugs Barbell Shrugs Barbell Shrugs
    1 warm-up set, 4-5 working sets of 15 reps
  • Dumbbell Shrugs Dumbbell Shrugs Dumbbell Shrugs
    5 sets of 12-15 reps


Day 6: Shoulders/Traps
    • Hammer Strength Shoulder Press Hammer Strength Shoulder Press Hammer Strength Shoulder Press
      2 warm-up sets, 4 working sets of 10-12 reps
    • Military Press Military Press Military Press
      4-5 sets of 10-12 reps
    • Dumbbell Shoulder Press Dumbbell Shoulder Press Dumbbell Shoulder Press
      4 sets of 10-12 reps
    • Machine Lateral RaiseMachine Lateral Raise Machine Lateral Raise
      4 sets of 12-15 reps
    • Dumbbell Lateral Raise Dumbbell Lateral Raise Dumbbell Lateral Raise
      4-5 sets of 20 reps
    • Dumbbell Reverse Flyes Dumbbell Reverse Flyes Dumbbell Reverse Flyes
      4-5 sets of 30 reps
Superset
    • Reverse Pec Decks Reverse Pec Decks Reverse Pec Decks
      4 sets of 12-15 reps
    • Reverse Cable Flyes Reverse Cable Flyes Reverse Cable Flyes
      4 sets of 12-15 reps
Superset
    • Barbell Shrugs Barbell Shrugs Barbell Shrugs
      4-5 sets of 12-20 reps
    • Dumbbell Shrugs Dumbbell Shrugs Dumbbell Shrugs
      4-5 sets of 12-20 reps
 
  • Upright Rows Upright Rows Upright Rows
    4-5 sets of 12-15 reps


Day 7: Arms
    • Barbell Curls Barbell Curls Barbell Curls
      1 warm-up set, 4 sets of 12-15 reps
    • Skull Crushers Skull Crushers Skull Crushers
      1 warm-up set, 4 sets of 12-15 reps
Superset
    • Close-Grip Bench Press Close-Grip Bench Press Close-Grip Bench Press
      4 sets of 15 reps
    • Dumbbell Curls Dumbbell Curls Dumbbell Curls
      4 sets of 15 reps
Superset
    • Preacher Curls Preacher Curls Preacher Curls
      4-5 sets of 8-12 reps
    • Machine Dips Machine Dips Machine Dips
      4-5 sets of 12 reps, 5-10 rest-pause reps
Superset
    • Cable Curls Cable Curls Cable Curls
      4 sets of 15 reps
    • V-Bar Push-Downs V-Bar Push-Downs V-Bar Push-Downs
      4 sets of 15-20 reps
Superset
    • Incline Dumbbell Curls Incline Dumbbell Curls Incline Dumbbell Curls
      4 sets of 12-15 reps
    • Rope Push-Downs Rope Push-Downs Rope Push-Downs
      4 sets of 15-20 reps
 
  • Concentration Curls Concentration Curls Concentration Curls
    4 sets of 12 reps, 5 rest-pause reps
  • Overhead Dumbbell Triceps Extensions Overhead Dumbbell Triceps Extensions Overhead Dumbbell Triceps Extensions
    4 sets of 8-12 reps
  • Hammer Curls Hammer Curls Hammer Curls
    4 sets of 8-12 reps

What nutrition plan fueled your body?

People fail to realize how important dieting is to strength training. Without proper fuel, your muscle-building dreams will be ruined. You need three critical macronutrients to get the best results: lean protein, preferably organic, low-glycemic carbs, and healthy omega 3 fatty acids like wild-caught salmon.


What supplements gave you an edge?


How did your passion for fitness emerge?

My passion for fitness emerged when I saw incredible results from busting my ass. People ask how long it's been since I last ate a burger, donut, or junk food, and don't believe me when say three years ago. I love dieting and don't need cheat meals. One of my favorite moments was at the 2012 Olympia show and expo. I met fitness enthusiasts and many pros I idolize like Phil Heath, Jay Cutler, and Ronnie Coleman.

What/Who motivated you to be a fitness guru?

When I first saw Arnold's physique, I was just in shock. I couldn't believe how great he looked. Arnold had it all; big arms, a full chest, wide shoulders, a small waist, and great legs/calf development.

Where did you go for inspiration?

I love watching ZhansiMotivation on YouTube. It's all about bodybuilding motivation. I usually down my pre-workout and watch his videos to get pumped up before I work out.

What are your future fitness plans?

I plan to compete in a natural bodybuilding organization teen class soon.

What is the most important fitness tip?

Never lose sight of your dreams. Don't let negativity bring you down from achieving your goals. When you're successful, there will be jealous people who hate. The reason people hate is because my success makes haters feel insufficient in their current state and reminds them of what they could've been.

Who is your favorite competitor?

Arnold Schwarzenegger is the greatest bodybuilder ever. He's my idol and the reason I started bodybuilding.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com helped me through my bodybuilding and fitness journey. The articles, motivational videos, supplements, and BodySpace kept me on track.

Padris's Top 5 Gym Tracks

  1. "That's All She Wrote" by T.I. and Eminem
  2. "Fast Lane" by Eminem and Royce da 5'9"
  3. "Annie's Theme" by Tiesto vs Afrojack
  4. "Thugz Mansion" by 2Pac
  5. "Changes" by 2Pac
Competition History
  • April 2012 - INBA Iron Gladiator - 2nd Place Teen Division