- Name: Drake Maxwell
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Paragould, AR
- Height: 5'8''
- Weight: 176 Lbs.
- Years Bodybuilding :3
- Favorite Bodypart: Legs
- Favorite Exercise: Vertical Squats
- Favorite Supplements: Whey Protein and Creatine
How Did You Get Started?
I've always enjoyed working out and did it during football in school. After coming close to breaking my back going into the tenth grade, I decided football wasn't the sport for me. I picked up soccer pretty easy and played that and worked out at the gym on the side. I started getting more into bodybuilding towards the end of my junior year.
I wanted to take my body to places it had never been before and push it to see what it could do. I also really enjoyed the attention that I got from other people about how good of shape I was in and the progress I was making. The summer before my senior year, I was approached by an older friend at our local gym and he told me about competing in bodybuilding. He told me I had the genetics to do it so I decided to give it a shot. I have been hooked ever since that day!
What Workout Plan Worked Best For You?
I don't really think there is a set "plan" that worked the best for me. Everyone's body reacts different to different things. I feel that mine reacts the best to lifting heavy year round even on contest diet. I always try to go all out on every set. I feel that I respond best to shooting for the 8-12 rep range and lift heavy enough that I shouldn't get over 12 reps without failing. I also throw in a few drop sets and supersets here and there. Each week I try to change up the order and lifts that I do so that my body does not get used to doing the same thing and to keep it guessing.
|TERMS YOU'LL NEED TO KNOW|
Day 1: Legs
- Squats: 4 sets of 8-12 reps
- Leg Press: 4 sets of 12-18
- Leg Extensions: 3 sets of 10-12 reps
- Hack Squat: 3 sets of 10-12 reps
- Walking Lunges: 3 sets of 10 reps
- Standing Leg Curls: 3 sets of 10 reps
Day 2: Chest
- Incline Dumbbell Press: 3 sets of 10 reps
- Flat Dumbbell Press: 3 sets of 10 reps
- Decline Bench: 3 sets of 10 reps
- Cable Crossovers: 3 sets of 10 reps
- Incline Flyes: 3 drop sets to failure
Day 3: Legs (Hamstrings)
- Straight Leg Deadlifts: 5 sets of 8-12 reps
- Lying Leg Curls: 4 sets of 10-12 reps
- Lunges: 3 sets of 10 reps each leg
- Standing Leg Curls: 3 sets of 10-12 reps
Day 4: Back
- Lat Pulldowns: 4 sets of 8-12 reps
- T-Bar Row: 3 sets of 10 reps
- Bent Over Rows: 3 heavy sets of 8-15 reps, 1 set to failure
- Seated Cable Rows: 3 heavy sets of 8-12 reps
- Hyperextensions: 3 sets to failure
Day 5: Shoulders
- Seated Dumbbell Press: 3 sets of 8-12 reps
- Seated Barbell Press: 4 sets of 8-12 reps
- Bent-over Lateral Raises: 3 sets of 8-12 reps
- Lateral Raises: 3 sets of 8-12 reps
- Front Cable Raises: 3 sets of 10-12 reps
- Upright Rows: 3 sets of 8-15 reps
- Barbell Shrugs: 5 heavy sets to failure
Day 6: Arms
- EZ-Curl Barbell: 3 sets of 8-12 reps
- Weighted Dips: 3 sets to failure
- Isolated Curls: 3 sets of 8-12 reps
- Skull Crushers: 3 sets of 8-12 reps
- Hammer Curls: 3 sets of 8-12 reps
- Close-Grip Bench: 3 sets of 8-12 reps
- Standing Cable Curls: 3 sets to failure
- Rope Pulldowns: 3 sets to failure
Day 7: Rest
What Nutrition Plan Has Worked Best For You?
I don't follow this exactly but this is basically an outline of my pre-contest diet.
3 Hours Later:
3 Hours Later:
3 Hours Later:
- 2.5 Grams of Creatine
- 1 Scoop Waxy Maize
- 1 cup coffee or 1 scoop of whatever NO2NO product I'm currently using.
- 2 Scoops Whey Protein
- 2 Tbsp Peanut Butter
- 5 Grams Creatine
- 2 Scoops Waxy Maize
45 minutes later
- 8 Ounces Sirloin Steak
- 1 Cup White Rice
- 1 Cup Zucchini
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I have a GREAT passion for bodybuilding because it is a one man sport. There are no teams or teammates in the sport. It's just you against the world. You cannot rely on anyone but yourself. If you win or lose, it's all on you and nobody else. It's about seeing how much you can actually push the human body both physically and mentally. I also love the sport because only a handful of people in the world have the physical and mental toughness to do it.
In my opinion, it is THE hardest sport in the world and I have always enjoyed the challenge and doing things that others can't seem to do. I feel like if I can be successful in bodybuilding then I can be successful at whatever I set my mind to do in life.
What Motivates You To Follow A Healthy Lifestyle?
I stay motivated by reading the latest magazines and seeing how big all of the pros are getting and how they look. I also keep in touch with the people I compete against to see how much they are improving during the offseason. I am a very competitive person at whatever I do so when I hear that someone else is having a good offseason that motivates me to try even harder to have a better one than them.
I have two of the best workout partners who also compete and push me to the limit every single day. I also have a good friend of whom I met my first year of competing that has taught me a lot about the sport and helps and supports me in everything I do.
What Made You Want To Achieve Your Goals?
What really set a fire in me to achieve my goals were those people who doubted me and told me that I couldn't do it. I would use that as fuel for my fire, and it didn't do anything but make me try twice as hard to prove them all wrong! Also, seeing the gains that I am making each year really motivates me to stay on track and continue to work hard.
What Are Your Future Bodybuilding Plans?
I plan on continuing to grow and learn more each year and continue to compete and move on to bigger and better things. Each year I have grown and been twice as successful as the year before, and I will to continue to do so. In the past, I haven't really had much guidance as far as how to prepare for shows and so I have been just learning on my own by trial and error. I'm currently seeking sponsorships to help with supplements/travel/show expenses for the future. I just finished up competing for the last time as a teen at Teen Nationals in Pittsburgh.
I plan on taking a full year off to really put on some quality size! I'm finally learning what it takes to get where I want to be and what I have to do to get there. I'm more focused and determined than I have ever been and nothing is going to stop me from reaching my goal of being at the top. Look out for big things to come in the future!
2008: 17 Years Old
Arkansas State Show 2008: Teen Overall 5th place
2009: 18 Years Old
Northwest Arkansas Classic: Teen Overall 2nd place, Men's Open Middleweight 3rd place (as a teen)
2009: 18 Years Old
Arkansas State Show 2009: Teen Overall 1st Place, Men's Novice Middleweight 5th place (as a teen)
2010: 19 Years Old
Teen Nationals 2010: Middleweight 4th overall
What One Tip Would You Give Other Bodybuilders?
I would let them know that they are taking on, in my opinion, the most difficult sport physically and mentally that there is and to know that this sport isn't for everyone. I would say that 99% of the people around you could not do what you do so that is a great feat just in itself. You get back however much you put into the sport. You have to stay consistent and stay focused at all times. Don't let other people who are bigger/stronger than you discourage you as you cannot control what other people do. Just do the sport for yourself and nobody else. Set goals short and long-term to stay focused and don't let anything get in your way.
"Bodybuilding isn't about making money. It's not about the fans or the judges. Bodybuilding is all about personal achievement and bettering yourself year after year. I don't do it for anyone else, but myself." - Darrem Charles, 9-Time IFBB Pro Champion
Who Are Your Favorite Bodybuilders?
A couple of my favorite bodybuilders are Phil Heath and Quincy Taylor. I think Phil Heath has one of my most perfect physiques and I admire the fact that he used to be a division one athlete that converted to bodybuilding. A bodybuilder who is still very much athletic is very impressive.
I recently met Quincy Taylor at the 2010 Arkansas State show. He is also from a small town in Arkansas like me who made a name for himself. That gives me some hope that you can be somebody no matter where you from if you just work hard. He was the nicest and most down to earth pro that I have met. I had a chance to talk to him one on one for about 20 minutes and he answered all kinds of questions for me and gave me some good tips and information.
What Features Do You Use On Bodybuilding.com?
I spend most of my time on the store looking at the newest products and finding the best deals and the best supplements that I think will give me that edge that I need.