- Name: Eric Smith
- E-mail: firstname.lastname@example.org
- Age: 17
- Where: East Lansing, Michigan
- Height: 5'10"
- Weight: 165 lbs
- Years Bodybuilding :2
- Favorite Bodypart: Back
- Favorite Exercise: Bench Press
- Favorite Supplements: ON 100% Whey Protein, Fish Oil, ZMA
How Did You Get Started?
I naturally have a very, very skinny frame. When I was younger I started lifting a pair of dumbbells that I found lying around the house; I just did curls, shoulder presses, and things I had seen on television, but I really didn't know what I was doing. As I got older, I became more serious about being a good basketball player and so I started researching on how to improve my vertical jump. This led to me investing in a barbell and squat rack for my basement. Over time, my basement weight room grew and it didn't take very long at all for me to become addicted to the iron.
What Workout Plan Worked Best For You?
I tend to make minor changes in my workout plan every 2 weeks or so (switching rep ranges, grips, etc.) and major changes every 6 weeks or so (switching exercises, splits, etc.).
I don't have a workout set in stone that I follow all of the time, but a page torn out of my training log might looks something like this:
|TERMS YOU'LL NEED TO KNOW|
- Bench Press: Work Up To 3-5RM Followed By A Drop Set Or 2
- Weighted Chin-Ups: 3 Sets Of 4-8 Reps
- Weighted Front Abs Bridge: 3 Sets Of 45-60 Sec
Click Here For A Printable Log Of Eric Smith's Day 1 Workout.
Day 2 - Off
- Squats: 3-4 Sets Of 4-8 Reps
- Romanian Deadlifts: 3 Sets Of 8-12 Reps
- Dumbbell Walking Lunges: 3 Sets Of 10-15 Reps
- Ab Wheel: 3 Sets Of 15-30 Reps
Click Here For A Printable Log Of Eric Smith's Day 3 Workout.
Day 4 - Off
- Dumbbell Bench Press: 3 Sets Of 8-12 Reps
- Bent Over Row: 3 Sets Of 8-12 Reps
- Lateral Raises: 3 Sets Of 10-15 Reps
- Incline Dumbbell Curls: 3 Sets Of 8-12 Reps
- Skull Crushers: 3 Sets Of 8-12 Reps
- Abs Circuit: 3-4 Exercises For 2-3 Rounds Of 15-30 Reps
Click Here For A Printable Log Of Eric Smith's Day 5 Workout.
Day 6 - Off
Day 7 - Off
The basic idea is that Day 1 is my main upper body strength day. I go heavy and try to set personal records on a press and a pull. The press is typically a bench or military press and the pull is usually a pull-up variation.
Day 3 is my only leg day of the week. Basketball is my main sport so I find it tough to recover from multiple days of leg training per week given the amount of basketball that I play. However, I don't have trouble making progress as long as I try to make sure that my legs are as fresh as possible for this workout. I usually squat then follow it up with a movement for my glutes/hamstrings and finish with a lunge variation.
Day 5 is my "supplementary" upper body day. I think of it as laying the foundation to set more personal records when Day 1 rolls around again. I frequently change the angle as well as my grip on the dumbbell bench, the type of row that I perform, and the isolation exercises that I choose.
What Nutrition Plan Has Worked Best For You?
I don't follow a specific diet regimen from day to day; rather I just adhere to a few basic principles.
- Eat at least 5 meals per day.
- Eat a minimum of 35g of protein and 5g of fiber with every meal.
- Eat a fruit or vegetable with every meal.
- Absolutely no junk food.
What Supplements Have Given You The Greatest Gains?
Optimum 100% Whey Protein, Fish Oil, and ZMA are the staples of my supplemental regime. Whey protein helps me keep up my protein intake which is vital for me to gain or even maintain my weight. Fish oil makes my joints feel good and also has a myriad of health benefits. ZMA helps me sleep deeper and I've always felt that I make better progress when I'm on it than when I'm off it.
Why do you love Bodybuilding?
I love the discipline of bodybuilding and I love that I get tangible results that I can see. I love how cut and dry it is that when I set a personal record in the weight room I can look back in my training note book and see exactly how much progress I've made. I love setting personal records in the weight room because I can set a goal and achieve it in a relatively short time frame, which gives me a real sense of accomplishment. The constant goal setting and achievement is definitely my favorite thing about bodybuilding, but I also love how it improves my appearance.
What Are Your Future Bodybuilding Plans?
I've really adopted bodybuilding as a way of life. I plan on training hard and eating clean until I'm old man because I really enjoy doing it. Eventually (probably after my basketball career is over), I'd like to bulk up and compete in both bodybuilding and powerlifting.
What One Tip Would You Give Other Bodybuilders?
Consistency is everything. You have to be consistent with your training and you have to be consistent with your diet. Focus on the big lifts, eat clean, and always strive to improve (whether it be more weight, more reps, less weight, etc.) every time you train. To do this you need to keep a log book so that you can see what you have to do to improve with each session. A log book and tons of hard work are the most important factors to success in the weight room.