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Teen Bodybuilder of the Week: Bron Volney

Teen Bodybuilder of the Week: Bron Volney! - Pics and info and more!

  • Name: Bron Volney
  • E-mail:
  • Age: 19
  • Where: Sarasota, Florida
  • Height: 5' 9"
  • Weight: 196 Lbs., Contest: 178 Lbs.
  • Years Bodybuilding :3
  • Favorite Bodypart: Back
  • Favorite Exercise: Lat Pulldown
  • Favorite Supplements: Cyto Gainer

How Did You Get Started?

I started to bodybuild the summer between my junior and senior year of high school. I began to realize just how much I enjoyed going to the gym and lifting weight to maximize my muscle physique. The guy who really inspired me to start to body build was Jason Huh, who is my trainer's son. At age 19 he took the overall teen nationals title.

What Workout Plan Worked Best For You?

I switch my workout up about every 2-3 months. My most recent workout looks like this:

Arrow Sample Training Week:

Monday - Chest:

  1. Incline barbell 4X7
  2. Dumbbell bench 4X8
  3. Dumbbell incline 4X9
  4. Dumbbell butterfly 4X9
  5. print Click Here For A Printable Log Of Monday.

Tuesday - Arms (supersets)

  1. Bicep curls with the E-Z curl bar 4X8
    Superset with dumbbell kick backs
  2. Seated dumbbell curls
    superset with pushdowns 4X8
  3. Straight bar curls
    Superset with seated cable skull crushers 4X8
  4. Cable alternating curls
    Superset with cable one arm pushdown (shown with two arms)
  5. print Click Here For A Printable Log Of Tuesday.

Wednesday - Legs

  1. Squats 4X8
  2. Leg Press 4X9
  3. Leg curls
    Superset with Leg extensions 4X10
  4. print Click Here For A Printable Log Of Wednesday.

Thursday - Shoulders

  1. Dumbbell military press
    Superset with cable straight bar pulls 4X8
  2. Bent over front lateral raises
    Superset with side lateral raises 4X8
  3. Machine military press
    Superset with upright rows 4X9
  4. print Click Here For A Printable Log Of Thursday.

Friday- Arms

    Again with same workout (I lack arms so I do them twice a week

Saturday - Back

  1. T-bar rows 4X8
  2. Lat pulldowns 4x8
  3. Rows 4x8
  4. Chin-ups (burn out) 4 sets
  5. Machine rows 4X9
  6. print Click Here For A Printable Log Of Saturday.
magnifying glass Click Image To Enlarge.

What Nutrition Plan Has Worked Best For You?

Honestly I don't have a written out diet, that is until I have a competition. Other than that I try to eat a ton of calories with small amount of fat and I stay away from the fast food ya know?

What Supplements Have Given You The Greatest Gains?

The only supplement I put my trust into and the only supplement I've ever taken is Cyto Gainer which is a weight gainer. The only reason why I take this is because it really can be hard to get the maximum amount of calories into your body by just eating food. People always say, "Oh, it's so easy to gain weight." I however don't agree with that one bit. When you're trying to gain the right kind of weight - muscle weight.

Why do you love Bodybuilding?

I love bodybuilding because I love to better myself in every way and the way that you look can have a HUGE effect on how other things go in your life. Everything about you is better when you have a great body. There's just something about being on the stage and getting applause for the hard work that you've done by yourself and not as a team. I enjoy seeing results from something that I work hard at.
magnifying glass Click Image To Enlarge.

What Are Your Future Bodybuilding Plans?

I hope to keep competing even after I turn 20. And enter a couple of natural bodybuilding shows as well.

What One Tip Would You Give Other Bodybuilders?

Don't give up even when you plateau at a certain bodyweight just keep working through it. Also stay natural, it's really not worth hurting your body down the road just to look and feel good now.

Who Are Your Favorite Bodybuilders?

All photos courtesy of © 2007