- Name: Peter Wagner
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Pittsford, NY
- Height: 5'11"
- Weight: 175 lbs
- Years Bodybuilding :2
- Favorite Bodypart: Lats
- Favorite Exercise: Cable Flyes
- Favorite Supplements: Whey Protein and Creatine
How Did You Get Started?
Since I was a little kid, I'd always been impressed by big muscles. I probably picked up my first weights when I was 7. Of course, I didn't really know what I was doing, but for a week or so at a time I'd hit those things like crazy trying to build some muscle. This went on and off for years until I found Bodybuilding.com in my junior year of high school.
I made some pretty solid gains thanks to the articles I read on the site, but I was soon sidelined with an injured rotator cuff and hip flexor injuries from wrestling. I was pretty inactive my senior year of high school, discouraged by the limitations I thought my injuries placed upon me. When I entered college in September of 2009, I decided to give the weightlifting thing another try.
I found that with time and with the proper stretching and warm-up exercises, I was able to push my body to its limits without injury. Soon I began incorporating the nutritional elements into my weight training and saw amazing gains as a result. I've been hooked ever since.
What Workout Plan Worked Best For You?
I've had the greatest success with lifting regimens that focus on keeping the time the muscle is under tension between about 20 and 30 seconds. To do this I incorporate techniques such as super setting and drop setting. I also make frequent use of high reps and slow tempo reps to achieve this goal. I do a 6 day training split; Day 1 is Quads and Hamstrings, Day 2 is Shoulders Calves and Abs, Day 3 is a rest day, Day 4 is Biceps and Back, Day 5 is Chest and Triceps, and Day 6 is another rest day.
While cutting, I do between 20 and 25 minutes of cardio twice a day: once after my first meal and once after my post workout shake or late afternoon on rest days. Although my workout varies from week to week, an example of a typical workout might look like this.
- Leg Extensions: 3 drop sets of 10-12 reps
- Seated Leg Curls: 3 drops sets of 8-10 reps
- Squats: 5 sets of 6-8 reps, 2-2 tempo
- Leg Press: 3 sets of 20 reps
- Hack Squat: 3 sets of 15-18 reps, 5 sec rest pause
- Walking Barbell Lunges: 3 sets of 40 steps
- Good Mornings: 5 sets of 10-12 reps, 2 sec pause at bottom
- Lying Leg Curls: 3 sets of 6-8 reps, 5 sec negative each leg
Dumbbell Lateral Raise: 3 sets of 12-15 reps
Dumbbell Front Raise: 3 sets of 12-15 reps
- Seated Military Press: 3 sets of 10-12 reps, 1-1 tempo
- Reverse Cable Crossover: 4 drop sets of 10-12 reps
- Barbell Shrugs: 3 sets of 20 reps
Seated Calf Raise: 3 sets of 15 reps
Calf Press: 3 sets of 15 reps
Hanging Knee Raise: 3 sets of 20 reps
Crunches: 3 sets of 20 reps
- EZ Bar Curls: 3 sets of 6-8 reps, 2-2 tempo
- Close Grip EZ Bar Curls: 4 sets of 8-10 reps, 1-2 tempo
- Hammer Curls: 3 drop sets of 10-12 reps
- Straight Arm Lat Pulldown: 3 sets of 15-20 reps
- Barbell Row: 3 drop sets of 12-15 reps
- Dumbbell Row: 3 sets of 10-12 reps, 1-1 tempo
- Partial Deadlift: 4 sets of 12-15 reps
- Dumbbell Bench Press: 3 sets of 10-12 reps, 1-1 tempo
- Decline Dumbbell Bench Press: 3 sets of 10-12 reps, 1-1 tempo
- Dips: 3 sets of 10-12 reps, 5 sec rest pause
- Cable Flyes: 3 drop sets of 10-12 reps
- Bench Dips: 3 sets of 12-15 reps, 5 sec rest pause
- Dumbbell Skull Bashers: 4 sets of 10-12 reps, 2-1 tempo
- Triceps Rope Pushdown: 3 drop sets of 12-14 reps
What Nutrition Plan Has Worked Best For You?
Here's a sample of my cutting diet.
- 50g whey protein
Meals are usually spaced 3-5 hours apart. However, I typically have Meal 5 two hours after my post-workout shake.
What Supplements Have Given You The Greatest Gains?
- Multivitamin: 1 serving
Why do you love Bodybuilding?
I love bodybuilding primarily because of the discipline it entails. It feels good to know I can push myself to do something that very few people can and to carry the proof of commitment around with me wherever I go.
What Motivates You To Follow A Healthy Lifestyle?
Having had a host of injuries and illnesses in the past, my health is very important to me. Psychology has taught me that health is one of the greatest predictors of human happiness, and so I try my best to ensure I stay in good health.
What Made You Want To Achieve Your Goals?
I constantly have the desire to do something meaningful and constructive every day. Bodybuilding demands a full 24 hours of one's effort, and so I saw it as the perfect lifestyle to satisfy this need.
What Are Your Future Bodybuilding Plans?
I would like to compete in a bodybuilding competition one day, but until then I'm just focusing on learning more and improving one day at a time.
What One Tip Would You Give Other Bodybuilders?
Be scientific with your body. Make observations, form hypotheses, test hypotheses, and draw conclusions. If you're not actively making changes to your diet or nutrition in your early years of bodybuilding, you'll stagnate quickly. I've experienced this first hand, and believe me, it's not what you want. Don't be the guy or girl who works hard but not smart and fails to improve as a result.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?
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