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Ethan Put On 40 Pounds Of Muscle And Trimmed His Body Fat!

Ethan was tired of feeling scrawny and wanted to bulk up. See how he was able to add 40 pounds of muscle and completely change his body!


Vital Stats

Name: Ethan Arendt

Email: etharendt@yahoo.com

Bodyspace: earendt

Ethan Arendt Ethan Arendt

Before:

Age:
16
Height:
6'1"
Weight:
163 lbs
Body Fat:
9%
Waist:
32"
Hips:
39"
Thighs:
20"

After:

Age:
18
Height:
6'1"
Weight:
203 lbs
Body Fat:
6-7%
Waist:
34"
Hips:
41.5"
Thighs:
25"


Why I Got Started

I started to lift weights the summer of 2008 to attain a bigger image. To be honest, I had no idea what I was doing. I did the exercises I learned in gym class. I would do flat barbell bench press every time I entered the gym and followed it by a random assortment of machines. Members of the gym knew I didn't know much about anything. I soon fell into soccer season as the summer ended and stopped lifting. Playing this particular sport everyone would always poke fun. Anyone who has played soccer can relate. The football players were always bigger, stronger and more powerful. I was just that weak, scrawny soccer player. I just didn't get that respect a football player might get.

After the season I started to hit the weights again the same way I did in the summer. My boss heard about my friend and me lifting and asked if we wanted to lift with him. We were hesitant at first, but went through with it. My boss lifted on and off since college and went through the struggles and passed on what he knew to us relatively quickly. We would go after work 5 days per week and he helped us train for a couple of months. We did a five day split and he showed us how to correctly target each muscle group and how to get a better nutrition plan. So, I pretty much had a personal trainer ... for free!

My Boss Lifted On And Off Since College And Went Through The Struggles And Passed On What He Knew To Us Relatively Quickly
+ Click To Enlarge.
My Boss Lifted On And Off Since College And Went Through The Struggles And Passed On What He Knew To Us Relatively Quickly.


How I Did It

After I started in the right direction it became pretty easy. I noticed my body started changing and people started noticing. This became a huge motivation. I slowly retrieved information about everything involved with bodybuilding. I read magazines, online forums, books, anything I could get my hands on. I enhanced my knowledge about nutrition and training. I am still learning and will never stop. I have trained from November of 2008 and haven't taken longer than a week break. Consistency helped me become what I am. Without that I would not be at this point.

I look forward to getting that pump every time I go to the gym. It gives me that high that I'm on top of the world. It always has me coming back and challenging my body. I overcame plenty of obstacles to get where I am. There are plenty more in the future that I will conquer. I'm not quitting now, I've gotten too far. I will see my body's true potential.

I Look Forward To Getting That Pump Every Time I Go To The Gym
+ Click To Enlarge.
I Look Forward To Getting That Pump Every Time I Go To The Gym.


Supplements

1 Hr Pre-Workout:

Pre-Workout:

Post Workout:

Before Bed:


Diet

Meal 1:

Meal 2:

Meal 3:

Pre Workout:

Post Workout:

Meal 4:

Meal 5:


Training

I have been doing a split I read in Arnold Schwarzenegger's New Encyclopedia of Modern Bodybuilding. I found one of his routines and switched some exercises and sets to have it geared toward me. I would suggest reading about it before you start it as you may not be ready for advanced training. I change some exercises and most sets every 4-6 weeks as my body gets accustomed to the same lifts.

TERMS YOU'LL NEED TO KNOW
Superset - Two exercises are performed consecutively without any rest.
Triset - Three exercises are performed consecutively without any rest.

Day 1,Day 4: Thighs/Calves

Superset:

Superset:

  • Good Mornings: 4 sets of 8 reps
  • Standing Calf Raise: 5 sets of 15 reps
  • Seated Calf Raise: 5 sets of 15 reps

Day 2,Day 5: Chest/Back

Superset:

Superset:

Superset:

  • Seated Cable Rows: 4 sets of 10 reps
  • Barbell Pullovers: 4 sets of 10 reps

Day 3,Day 6: Shoulders/Arms

Superset:

Superset:

Superset:

Superset:

Superset:

Triset:

Triset:

  • Preacher Reverse Curls: 4 sets of 8 reps
  • Behind Back Wrist Curls: 4 sets of 10 reps
  • One-Arm Wrist Curls: 4 sets of 10 reps

Day 2,Day 4,Day 6: Abs

  • Hanging Knee Raises (to chest): 4 sets of 20 reps
  • Decline Oblique Crunch (Weighted): 4 sets of 20 reps
  • Decline Sit-Ups Weighted: 4 sets of 25 reps

Day 7: Rest


Suggestions for Others

Be consistent, be patient. If you are both these things you will see results. If you miss a day it will be harder to get in the gym the following day and it only gets harder. On that day you don't want to go, find a way to get yourself motivated. This is one of those things where you just can't choose to take that month off and easily get back into it when you come back. It's a challenge, but one you can succeed at.

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