- Name: Anthony Balduzzi
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Scottsdale, Arizona
- Height: 6'1"
- Weight: 190-235lbs
- Years Bodybuilding :5
- Favorite Bodypart: My "Soul-Patch"
- Favorite Exercise: All of them
- Favorite Supplements: Whey isolate, Glutamine, Creatine
How Did You Get Started?
I have played sports my entire life, and have always wanted to be the strongest and fastest kid on the field. It wasn't until my freshman year that I began resistance training to increase my athletic performance.
I soon found, however, that weightlifting became more of an end than a means. I realized that I was getting more excited to lift than practice, and in four years time I stepped on stage. The momentum is only building.
What Workout Plan Worked Best For You?
I have seen great results using a periodization program cycling DC training with volume training. For more information on DC training check out the link on my bodyspace: abalduzzi. I explain the DC half pretty well, but for practical purposes I will outline my volume program below. This is the exact program I have been following; it was carefully crafted by my friend Dan. He can take credit for the genius. I have responded very well to this program. Look at the bottom for abbreviations of acronyms.
Chest & Abs:
- Heavy Incline Press 4-8 straight set, 8-12 straight set
- Repetition Incline Press 2x10-15
- Flye/PecDec/Cables 2x15 with peak contraction
- Hanging/Standing/Laying Abs 3x15-20
- Deadlifts 4-8 straight set, 8-12 straight set
- DB Shrugs 3x12-15 with pauses at top and bottom
- Pullups/Wide Pulldown Motion 6-8s, 8-12 straight set, bodyweight to failure or 3x8-12
- Row Machine 6-10 straight set, 12-15 straight set
- Close Pulldown Variation 2x15 with peak contraction at bottom and stretch at top
Shoulders & Arms:
- Any heaving press 4-8 straight set, 8-12 straight set
- Any lateral movement 2x8-12 hold split second at top
- Any plate raise/front raise 3x12 Superset any rear delt work 3x12
- Heavy skulls or extensions 6-8 straight set, 8-12 straight set
- Heavy DB curls or BB drag curls 6-8 straight set, 8-12 straight set
- Triceps Pressdown variations 2x15 peak contraction Superset Curl variations 2x15 peak contraction
- Any squatting machine/motion 4-8 straight set, 8-12 straight set, 20 straight set
- Lying Leg Curls 6-8 straight set, 8-12 straight set, 20 straight set, 1 peak contraction- 15 reps
- Any close style leg pressing motion(hacks, leg press, etc) 2x20-30 Superset Leg Extensions with peak contraction 2x15
- Rotate calf machines DC style
What Nutrition Plan Has Worked Best For You?
This one is simple. Never stop eating. Ever. I have a fast metabolism, so I need to eat every 2-2.5 hours to keep my body fueled. I have eaten very clean for many years, so it is not difficult for me to say "no" to certain junk foods. I am a machine when it comes to turning away the junk food. I'm unfazed.
But seriously, I have experimented with big bulk cycles and even bigger cutting cycles, and I have found that it is easier to stay lean all year round. For my last show I bulked to 235 lbs. This was the biggest I've ever been. I dieted for 13 weeks and lost about 40 pounds.
I feel that performing drastic weight changes is stressful on both the mind and body. For teens, solid nutrition can be the deal maker in terms of visible progress; however, I feel that many people make bodybuilding nutrition more complicated then it should be. Choose complex carbohydrates over simple ones. Eat lean proteins often. Don't neglect dietary fats, and drink milk.
To be honest, that's about it. We could sit down and break each calorie into macronutrients and then standardize them to optimal anabolic ratios, but I don't think that sounds like too much fun. Plus, I'd be willing to bet that the cortisol release from all the stress put into counting calories would counteract the benefit of being that specific. That's just my opinion.
What Supplements Have Given You The Greatest Gains?
Whey isolate and dextrose post workout are critical ingredients in a thorough recovery. I also like to add 5g of glutamine post workout and before bed. During my off-season I take pre-workout supplements such as Superpump 250, and No-Xplode. I like the focus the caffeine gives.
Why do you love Bodybuilding?
Henry Rollins says it best, "The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back. The Iron never lies to you.
"You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black.
"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."
What Are Your Future Bodybuilding Plans?
Continue to compete as a natural. Push my limits and exceed expectations. And maybe surprise a few people along the way. Outside of competing, I plan on making a career in the fitness industry.
I am currently looking into fitness modeling, and wouldn't mind gracing the cover of a fitness magazine in the future. If you have connections, let me know.
I always appreciate all the help I can get. Time will only tell how my dream will be manifested, but I can see myself undertaking entrepreneurial ventures in nutrition and training.
What One Tip Would You Give Other Bodybuilders?
Patience. Bodybuilding is not a sprint. Building a great physique takes time and care much like creating a masterpiece. Michelangelo didn't paint the Sistine Chapel over a long weekend.