- Name: Max Bolton
- E-mail: Mxbolt24@hotmail.com
- Age: 19
- Where: Louisville, Kentucky
- Height: 5' 10"
- Weight: 200 Lbs., Contest: 170 Lbs.
- Years Bodybuilding :2
- Favorite Bodypart: Legs
- Favorite Exercise: Leg Press
- Favorite Supplements: Optimum Nutrition Whey protein, Flax Seed Oil, BCAA Amino Acids
How Did You Get Started?
In high school I power lifted on our team and lifted for sports as well. I did that for all four years of high school. It was during the summer after my senior year, I knew some people who had competed and recommended I should try it. So in June of 2005 I competed in a local competition and got first in the teen division. After that I was hooked.
What Workout Plan Worked Best For You?
My workout plan doesn't follow a daily pattern. I work out Chest and Tri's on the first day. Back and Bi's on the second. Legs on the third. Then Shoulders and Trap's on the fourth. The fifth day I usually take off unless I feel like running or working Abs.
After that day I start my routine over again. But my Workout Plan is flexible and constantly changes, for instance I may not to Bi's or Tri's when I do Chest and Back, and take an entire day to focus on my arms. Or if I feel like doing Chest twice in one week, I will. I just listen to my body. I feel the inconsistency also keeps the body guessing and it never gets used to the exercises I am doing.
Sample Training Week:
Day 1: Chest and Tri's
- Flat Bench - 4x 15,8,3,2
- Incline DB Press - 3x 8-12
- Incline Bench - 3x 6-8
- Chest Flyes - 4x 10-15 w/ no longer than a 30 second break.
- Pressdowns - 3x burnout as heavy as you can go
- Skull Crushers - 3x 8-10
- Single Arm Pressdowns - 3x 10-12
Day 2: Back & Bi's
- Deadlift - 4x 12,10,3,2
- Pulldowns - 4x 15,10,8,6
- Mid-Rows 4x 6-10
- High-Rows - 4x 6-10
- Pullovers - 3x 8
- Curls - heavy 3 sets burnout
- Hammer Curls - 4x 8-15
- Single-arm Preacher Curls 4x 6-12
Day 3: Legs:
- Squats - 4x 10,8,6,15
- Leg Press - 4x 50,25,15, burnout
- Leg Extensions - 4x burnout
- Leg Curls - 4x burnout
- Single Leg Lunges - 3x Burnout 15 reps hold 15 seconds, continue w/ 12 reps, 10 reps, 7 reps
- Dumbell Step-ups - 3x 15,10,8
Day 4: Shoulders & Traps:
- Military - 4x 15,10,8,8
- DB Military - 3x 8-10
- Side Raises - 4x Burnout
- Change weight Front Raises - 4x Burnout
- Change weight Rear-Delt Machine - 4x 10-15
- Rear-Bar Pulls - 3x 10
- Heavy Shrugs 4x burnout
What Nutrition Plan Has Worked Best For You?
I don't like to plan out my meals exactly. I have a very high metabolism, so what works for me when I am not dieting is the "eat everything I can" diet combined with protein shakes at least twice a day. I try to eat a lot of meat for the protein and "good" carbs, such as oatmeal and sweet potato. But being in college I have to go with pizza sometimes. This doesn't seem to make a difference when I am trying to bulk up or add mass.
In fact the fat I put on my body helps me to gain more muscle and cushions my joints. While I am dieting though, in short, I tend to eat low-glycemic carbs, around 2 sources a day starting 8 weeks out from the competition. Then 4 weeks out I move down to about 1 carbs source 5 days out of the week, and 2 sources the remaining 2. A source of carbs, for me, is around 25-50g a sitting (Weight Control Quaker Oatmeal, tastes awesome with one gram of sugar). I try to take in little to no sugar while dieting. I eat a lot of meat, obviously. Certain fats found in nuts are something I eat a lot of as well. I try to eat anywhere from 6-8 times a day while never stuffing myself, but at the same time never get to the point where I'm starving.
What Supplements Have Given You The Greatest Gains?
Honestly, protein shakes. When I lifted about 3-4 years ago I didn't eat too well and didn't drink protein shakes. One, because I hated the way they tasted, and two, because I didn't recognize the importance of them. I still made good gains because I was young and just getting into lifting, but when my workouts started to plateau it made me wonder. Then I made sure to take in at least one gram of protein per pound of my body weight.
What also helped was finding a shake that tasted good For me, it was Muscle Milk. That gave me an acquired taste and now I have no problem drinking shakes. Over time my strength started to increase, and I was gaining muscle mass much more rapidly than before.
Why do you love Bodybuilding?
I Love Bodybuilding because it fascinates me to learn how the body reacts and changes when put in certain situations. I love a good workout and being so sore the next day that you can't walk. And looking good is a plus too.
What Are Your Future Bodybuilding Plans?
I plan to enter the Mr. Kentucky in Nov. in the teen division and crossover into the men's as well. I don't know where bodybuilding will take me or if I even will keep competing. But I do know that I enjoy it very much and won't ever stop exercising.
What One Tip Would You Give Other Bodybuilders?
Mainly to younger bodybuilders, stay consistent. That is what I noticed that separates bodybuilders from everyone else. If you don't see results right away just make sure you're doing a workout that's best for you and eating right, and in time you'll notice a difference, don't give up and be patient.