I dedicated myself to lifting and I started seeing results after only two weeks; I gained ten pounds in only a month just by doing the basic exercises. After about two months of doing just the basics I started to incorporate new exercises into my routine and the results just kept coming, and when my junior year rolled around I was happy that I lifted so hard, because it helped a lot.

What Workout Plan Worked Best For You?

The workout plan that worked best for me is a split routine where I only work two body parts per week, for example on Monday I would work biceps and triceps. Here is an example of my usual workout plan.

Sample Workout Plan:

Monday (Biceps+Triceps)

Biceps
Straight bar curls: 3x10
Standing Dumbbell Curls: 3x10
Preacher Curls: 3x10
Hammer Curls: 3x10

Triceps
Close-Grip Bench Press: 3x10
Skull Crushers: 3x10
Weighted Dips: 10-8-6-4
Tricep Pushdowns: 3x10

Tuesday (Legs)

Leg Extensions: 3x15
Squat: 10-8-8-6
Weighted Lunges: 2x25
Hack Squats: 3x10
Seated Calve Press: 3x25
Stranding Calve Press: 50-40-30-20-10-50

Wednesday (Chest+Shoulders)

Chest
Bench Press: 10-8-8-6
Incline Dumbbell Press: 10-8-8-6
Decline Dumbbell Press: 10-8-8-6
Peck Deck: 3x10

Shoulders
Military Press: 10-8-8-6
Arnold Press: 3x8
Front Dumbbell Raises: 3x8
Dumbbell Lateral Raises: 3x8

Thursday (Back+Lats)

Back
Deadlift: 10-8-6-4
Hyperextensions: 3x10

Lats
Wide Grip Pull-Ups: 4x10
Close Grip Pull-Ups: 4x5
Barbell Rows: 3x10
Seated Cable Rows: 3x10
Lat Pull Downs: 3x10

Friday (Forearms+Abs)

Forearms
Wrist Curls: 2x25
Reverse Grip Wrist Curls: 3x10
Hammer Curls: 3x10

Abs
Hanging Leg Lifts: 3x15
Crunches: 3x25
Oblique Twists: 3x25

What Nutrition Plan Has Worked Best For You?

I found that the best nutrition plan for me was a high protein high calorie diet. On a usual day I will take in about 200 to 250 grams of protein and about 3,000 calories. I like to eat foods that are a good healthy source of protein such as chicken, fish, or steak. I also like to eat some junk food to help me gain weight because I have a very fast metabolism so if you have a fast metabolism and have a hard time gaining weight try eating some junk food now and then and see if it helps you as much as it has helped me.

What Supplements Have Given You The Greatest Gains?

I have tried a lot of different supplements but I have found that a combination of protein and creatine are all you need to get great gains. I prefer Optimum Nutrition Protein and Cell-Tech because they are good quality supplements and they have given me great gains.

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Why Do You Love Bodybuilding?

I love bodybuilding because it takes a lot of dedication, hard work, and determination. You have to go into the gym every day with the same intensity as the day before and a lot of people just cant do that. Bodybuilding is not for the weak or light hearted and that is why I love bodybuilding.

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What Are Your Future Bodybuilding Plans?

I plan on gaining some more weight over the winter and then going to my first competition in May if I feel that I am ready.

What One Tip Would You Give Other Bodybuilders?

Never Be satisfied always try to get better and never give up because with hard work and determination comes success.

Who Are Your Favorite Bodybuilders?

David Henry, Arnold, & Ronnie Coleman.

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