- Name: Vance Varian
- E-mail: VarianV88@gmail.com
- Age: 18
- Where: Westbrook, Maine
- Height: 5'6"
- Weight: 185-190 lbs
- Years Bodybuilding :5
- Favorite Bodypart: Triceps, Delts, Quads
- Favorite Exercise: Seated Dips, T-bar rows, Squats
- Favorite Supplements: Whey protein isolate, Creatine monohydrate, MRI NO2
How Did You Get Started?
As a kid I always admired people with muscular physiques; it was like a symbol of power to me. In fifth grade, my uncle gave me some workout equipment that went right in my room: a few dumbbells, a small barbell, and a less than stable bench that would sit around and collect dust for weeks at a time.
The seeds of motivation began to be planted as I started to emerge as one of the smaller boys in middle school. Every once in a while, I'd do a full body routine, or bust out some standing barbell curls right before going to school, mainly to impress the ladies. This didn't get me any attention until one day I was called something along the lines of "weak" or "scrawny". I then busted a quick bicep shot and shocked the entire class.
The attention I received that day fueled my workouts for the next year or two before the source(s) of my motivation changed from others, to myself.
What Workout Plan Worked Best For You?
I've done a lot of different workout plans, including some football ones from freshman and sophomore year of high school (Bigger, Faster, Stronger), but the following has seemed to give me the best results:
I have a three day split, and do not have a need to directly train biceps; therefore you will very rarely see me do any direct bicep training, and if I am, it will only be a couple sets of standing barbell curls.
I do 2 days on, 1 day off, 2 days on, 2 days off. This ends up with 4 days a week at the gym, and one of the muscle groups being hit twice a week. The muscles being hit twice a week changes every week and then repeats the cycle after the third week.
Note: Exercises may vary from workout to workout, but this is generally what a typical week looks like.
Day 1: Back & Shoulders:
- 2 sets - wide grip pull-ups @ 10-12 reps
- 4 sets - t bar rows @ 6-8 reps
- 4 sets - wide grip lat pull-downs @ 8-10 reps
- 3 sets - wide grip rows @ 8-10 reps
- 3 sets - seated machine v-bar rows @ 10-12 reps
- 3 sets - v-bar lat pull-downs @ 10-12 reps
- 3 sets - machine pulls @ 12-15 reps
- 3 sets - hyper extensions @ 12-15 reps
- 3 sets - seated dumbell raises @ 8-10 reps
- 4 sets - front dumbell raises @ 6-8 reps
- 3 sets - military presses @ 8-10 reps
- 3 sets - cable rotator cuffs @ 12-15 reps
- 3 sets - side lateral raises @ 8-10 reps
- 3 sets - dumbell shrugs @ 12-15 reps
- 3 sets - upright rows @ 8-10 reps
Day 2: Legs & Glutes:
- 4 sets - squats @ 6-8 reps
- 3 sets - barbell lunges @ 8-10 reps
- 3 sets - standing leg curls @ 6-8 reps
- 3 sets - lying leg curls @ 8-10 reps
- 3 sets - seated leg curls @ 12-15 reps
- 4 sets - quad extensions @ 8-12 reps
Day 3: Chest & Triceps:
- 4 sets - incline presses @ 6-8 reps
- 4 sets - dumbell bench presses @ 8-10 reps
- 3 sets - cable crossovers @ 8-10 reps
- 3 sets - underhand cable crossovers @ 8-10 reps
- 2 sets - machine flies @ 12-15 reps
- 4 sets - seated machine dips @ 6-8 reps
- 3 sets - lying triceps extensions (skull crushers) @ 6-8 reps
- 3 sets - Cable triceps extensions @ 8-10 reps
- 4 sets - seated dumbell one hand triceps extensions @ 8-10 reps
- 3 sets - triceps pushdowns @ 10-12 reps
Calves and Abs are thrown into separate days, and performed every other workout day.
What Nutrition Plan Has Worked Best For You?
A basic bulking diet to gain mass. This consists of 6 meals a day, every 2.5 to 3.5 hours that are high in protein and complex carbs. I try to switch the types of food I eat every other day, so I'm not eating the same things all the time, but this option of variety is fairly limited.
Foods I Consume:
- Whole wheat bread
- Whole wheat pasta
- White potatoes
- Sweet potatoes
- Brown rice
- Basmati rice
- Sour dough rye crackers
- 90% lean hamburger
- Tuna fish
- Egg whites
- Turkey breast
- Chicken breast
- Peanut butter
- Almond butter
- Orange juice
- Cranberry juice
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love bodybuilding for a number of reasons. It is by no means easy, and offers new challenges everyday that develop personality traits such as self-motivation, determination, and discipline.
The feeling you get as blood rushes through your veins and muscles while performing a lift is undoubtedly unique, and is a desired feeling of mine. I also see bodybuilding as a self expression of power, physically and mentally.
Temporary satisfaction from being pleased with your physique is also a great feeling to have, but I say temporary because I don't think I will ever be fully satisfied with my physique.
What Are Your Future Bodybuilding Plans?
I plan on getting my natural pro card and move up in pro ranks.
What One Tip Would You Give Other Bodybuilders?
Visualization. Practice it by picturing what you want to look like and how good you would feel to look like that. Try to experience the satisfaction you may get from this accomplished physique and try to live in this moment. Always stick with it, obtaining a bodybuilder's physique takes lots of time and effort, so don't expect something to happen over-night.
Who Are Your Favorite Bodybuilders?
Check Out Vance's BodySpace Here.