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What Workout Plan Worked Best For You?

I have trained many different ways trying to find the secret to gaining as much muscle in the shortest amount of time. The best method that I have found to be the most helpful is my training 3 times per week in the off season, and 3-5 days a week when cutting down. (excluding cardio workouts)

Monday: Quads, Hams, Calves, & Abs:

• Leg extension: 2 sets, 20 reps
• Squats: 6 sets, pyramid reps (each set go higher in weight)
• Hack squats: 3 sets, pyramid reps
• Lunges: 3 sets, 6 reps (each leg)
• Stiff leg dead: 5 sets, 5-7 reps
• Leg curls: 3 sets, 12 reps 1 drop set (burnout set)
• Leg extension: 3 sets, 12 reps1 drop set
• Standing calf raise: 5 sets, pyramid reps
• Seated calf raise: 5 sets, pyramid reps

Click Here For A Printable Log Of Monday.

Wednesday: Chest & Back:

• Db incline: 5 sets, pyramid reps (each set go higher in weight)
• Incline cable flyes: 5 sets, pyramid reps
• Flat bench db: 4 sets, 5 reps
  Superset
  Cambered bar pullovers: 4 sets, 8-10 reps
• Wide grip pullups: 1 set, 50 reps
• Barbell rows: 5 sets, 6-8 reps
• Close grip pulldowns: 3 sets, 8 reps
• Wide grip pulldowns: 3 sets, 8- 10 reps
• One arm db rows: 3 sets, 6 reps (each arm)

Click Here For A Printable Log Of Wednesday.

Friday: Arms, Delts, Calves:

• Standing side laterals: 5 sets, pyramid reps
• Db military press: 4 sets, 6-8 reps
• Seated rear laterals: 4 sets, 8-10 reps
• Barbell curls: 4 sets, 6-8 reps (good form)
• Incline hammer curls: 4 sets, 6-8 reps (each arm)
• One arm preacher curls: 3 sets, 8-10 (each arm)
• Triceps extensions: 5 sets, 6-10 reps (good form)
• Overhead db ext: 4 sets, 6-8 reps
• Triceps pressdowns: 4 sets, 6-8 reps
• One arm triceps pressdowns: 3 sets, 5-7 (each arm)
• Standing calf raise: 5 sets, pyramid reps
• Seated calf raise: 5 sets, pyramid reps

Click Here For A Printable Log Of Friday.

When I am training for a contest I just increase the volume and increase the number of reps. As you can tell I do not like to stick to a specific number of reps when training. I always workout according to how my body is feeling at that very moment.

What Nutrition Plan Has Worked Best For You?

As far as nutrition goes, I usually just try and get around 5,000 to 6,000 calories per day.
A normal meal plan would look like this:

• 8:00 a.m. 6-8 egg whites and 1 cup of oats (flavored)
• 10:00 a.m. protein shake
• 1:00 p.m. chicken or fish, potatoes and veggies
• 3:00 p.m. protein shake
• 6:00 p.m. chicken or fish, potatoes and veggies
• 8:30 p.m. potato
• Before bed protein shake

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What Supplements Have Given You The Greatest Gains?

The best gains that I have seen have been from just drinking your protein shakes and getting plenty of food. I have had some crazy energy and pumps from products like no-xplode, and v-12 turbo. However, I try not to stay off creatine and such as much as possible.

Why Do You Love Bodybuilding?

I love bodybuilding because if you are smart and don't abuse your body, than there can never be any negative aspects of it, and you can bodybuild until your six feet under. Bodybuilding also is good for building confidence, and also releasing endorphins to relieve stress. That is something nobody can complain about.

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What Are Your Future Bodybuilding Plans?

I am actually planning on taking a couple years off, so I can really gain some size and maybe compete in a different weight class when I come back. I also plan on graduating from school and starting my business up.

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What One Tip Would You Give Other Bodybuilders?

I would say to lose your ego when you enter the gym. Because I don't care how much weight you are using, if you can't really focus on the muscle you are working the muscle stimulation will never occur and you won't grow at all. So keep in mind that it is not always about the weight!

Who Are Your Favorite Bodybuilders?

Frank Zane and Arnold are my favorite bodybuilders because of the classic cuts and physiques.

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