How Did You Get Started?

I have always had a massive interest in bodybuilding, when I was little I would watch the Bruce lee movies and his muscle and definition would amaze me, when I turned 13 I built the frame of my body and I took Bruce Lee's approach to working out and started doing countless amounts of pushups, sit ups and dips every night using my own bodyweight. After turning 16 I wanted to take my training even further. I quickly joined the local gym and found a friend who was as determined as me to get bigger. After only a couple of months of brutal workouts pushing each other to our limits, I quickly started seeing results.

It felt amazing to see my body grow in both strength and size and now I am hooked I love the feeling of walking out the gym knowing you have become stronger and there is no other feeling like it, working out to me is not something I feel I have to do but something I couldn't ever go without.

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Aran Mattok.

What Workout Plan Worked Best For You?

• I do 1 warm up set per muscle.
• I do 4 sets of 8-10 reps for each exercise.
• I use compound exercises like bench presses, deadlifts, etc.
• I do 5 sets of 5-6 reps this allows me to hit those deep muscle fibers and build mass.

TERMS YOU'LL NEED TO KNOW

Superset - Two exercises are performed consecutively without any rest. Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point. [ Learn More About Reading Workout Logs ]

Day 1: Abs/Legs

Superset:

• Leg raises: 4 sets of 20
• Knee raises: 4 sets of 20

• Medicine Ball Sit Ups: 4 sets of 20
• Squats: 4 sets of 8-10 reps
• Leg Press: 4 sets of 8-10 reps
• Walking Lunges: 4 sets of 20 reps

Day 2: Cardio

• 20-25 min Run

Day 3: Chest/Triceps

• Flat Barbell or Dumbbell Press: 5 sets of 5-6 reps
• Incline Dumbbell Press: 4 sets of 8-10 reps
• Dumbbell Flyes: 4 sets of 10 reps

Superset:

• Pushups: 1 set to failure
• Weighted Dips: 5 sets of 5-6 reps

Superset:

• Tricep Pushdowns: 4 sets of 8-10 reps
• Skull Crushers: 4 sets of 8-10 reps

Day 4: Cardio

• 25 min Run

Day 5: Biceps/Back

• Barbell Curls: 5 sets of 5-6 reps
• Dumbbell Curls: 4 sets of 8-10 reps
• Hammer Curls: 4 sets of 8-10 reps
• Concentration Curls: 4 sets of 8-10 reps
• Pullups: 4 sets to failure
• Lat Pulldowns: 4 sets of 8-10 reps
• Seated Row: 4 sets of 8-10 reps
• Bent Over Barbell Row (Heavy): 5 sets of 5-6 reps

Day 6: Rest

Day 7: Shoulders/Traps

• Dumbbell Lateral Raises: 4 sets of 8-10 reps
• Front Raises: 4 sets of 8-10 reps
• Seated Arnold Press: 4 sets of 8-10 reps
• Barbell or Dumbbell Shrugs: 4 sets of 8-10 reps
• Upright Row: 4 sets of 8-10 reps

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Aran Mattok.

What Nutrition Plan Has Worked Best For You?

Meal 1:

• 1 serving Fish Oil
• 1 scoop of Whey Protein
• 1 cup of Oats
• 1 cup Skim Milk
• 1 serving Multivitamin

Meal 2:

• 1 fat free Greek Yogurt
• 1 tbsp Honey

Meal 3:

• 1 Peanut Butter Sandwich
• 1 Apple or Banana
• 1 glass of Skim Milk

Meal 4: Pre Workout

• 1 can of Tuna w/ Sweet Chili Sauce
• 1 serving Kre-Alkalyn

Meal 5: Post Workout

• 2 scoops of Whey Protein
• 1 cup Water
• 1 Sports Drink (for simple Sugars)

Meal 6:

• 6oz Fish or Chicken
• 1 cup of Brown Rice
• 1 cup of Vegetables

Meal 7:

• 2 tbsp Peanut Butter

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Aran Mattok.

What Supplements Have Given You The Greatest Gains?

Any basic Whey Protein, a daily Multivitamin and Kre-Alkalyn.

Why do you love Bodybuilding?

I love bodybuilding for many reasons. It makes me confident. It makes me happy. It keeps me in good shape. It makes me believe in myself more when I achieve my goals. I love the knowledge you learn from it. And most of all I love the pump.

What Motivates You To Follow A Healthy Lifestyle?

Your body is like a car: if you drive it, look after it, and fill it with good fuel, it will run well. That's how your body works; eat well, sleep well, train hard, and the benefits are amazing. I could never live any other lifestyle, bodybuilding and fitness are my life.

What Made You Want To Achieve Your Goals?

To be the best person I can be. Bigger, faster and stronger.

What Are Your Future Bodybuilding Plans?

At the moment I am a full time student in college training to be a fitness instructor but I one day hope on competing. Until then will continue training hard and following a healthy lifestyle.

Click To Enlarge.
Aran Mattok.

What One Tip Would You Give Other Bodybuilders?

Don't get so down and give up if you don't reach your goals right away, if there is one thing I have learned from this whole process is that it takes a lot of time and effort, "Rome Wasn't Built In A Day" and neither is your body! As long as you're consistent with your training and diet you will eventually meet your goals!

For my last tip I would say make sure you have a well planned out diet regardless of your goals. Diet plays a massive part, probably 80%, and how you look is down to what you eat.

Who Are Your Favorite Bodybuilders?

Arnold Schwarzenegger and Rob Riches.

What Features Do You Use On Bodybuilding.com?

When I go on bodybuilding.com I usually do research trying to find a new workout routine or check up on diet plans to see if there is anything I could add or improve on because there is always room for improvement. The more knowledge you have the better you will be.

More Bodybuilder Profiles:

:: Current Teen Of The Week.
:: Other Previous Teens Of The Week.
:: Adult Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.

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