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Try and train with a friend as an added incentive to become stronger and bigger.

Growing up under the shadow of his brother, Josh finally realized that he didn't have to settle with the scrawny physique he currently had. Read on to learn how he became motivated to change and put on 36 pounds of solid mass!

Teen Transformation Of The Week - Josh Bernier!

By: Teen Transformation Of The Week

Before:
129 lbs

After:
165 lbs

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Vital Stats
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Name: Josh Bernier
Email: jman_2_70@hotmail.com
BodySpace: jbhockey

Before:
Age: 15
Height: 5'10"
Weight: 129 lbs
Arms: 11.7"
Bench: 95 lbs
Barbell Curl: 45 lbs

After:
Age: 15
Height: 5'11"
Weight: 165 lbs
Arms: 14.1"
Bench: 170 lbs
Barbell Curl: 95 lbs

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Why I Got Started
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I decided that I didn't have to be skinny anymore and I could make a change. I joined the local gym and started to go 4-5 times a week. I wanted to be stronger and bigger than the average kid.

I began taking in interest in the sport of bodybuilding and I stumbled across Bodybuilding.com, which helped inspire me and let me connect with people that have made terrific transformations so I knew it would be possible. Because of my definition, I never truly felt skinny, just small, especially compared to my brother.

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Josh Bernier's Weight Gain Progress.

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How I Did It
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I got a flyer in the mail offering a 30 day trial at a gym called "Monster Gym" so me and couple of my friends joined. Although I felt out of place with all the 200 pound people training there, I was inspired.

I ended up joining my local gym called "West Island Tennis Club and Fitness" which is a perfect quiet place for me to train. I also convinced my parents to let me take protein powders post workout to help me gain lean mass. I now eat an excess of calories to help me increase my weight.

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I Eat An Excess Of Calories
To Help Increase My Weight.

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Supplements
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Diet
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Breakfast:

3 eggs
Banana
5g of Creatine

Lunch:

Snack:

A can of V8
Popsicle (cheat food)
Fruit

Dinner:

Snack:

Post Workout:

Click Image To Enlarge.
Josh Bernier.

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Training
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Day 1: Back, Biceps & Abs

Elliptical: 15 Minutes
Crunches: 4 x 20
Dumbbell Curls: 3 x 6-8
Hammer Curls: 3 x 7
Barbell Curls: 4 x 6
Lat Pulldown: 4 x 8
Wrist Curls: 2 x 10
Barbell Rows: 3 x 8
One-Arm Rows: 2 x 6
Pullups: 3 x 8-10-8

print Click Here For A Printable Log Of Day 1: Back, Biceps & Abs.

Day 2: Chest & Triceps

Elliptical: 15 Minutes
Bench Press: 4 x 6
Incline Dumbbell Press: 3 x 7
Dumbbell Bench Press: 3 x 6
Pec-Dec Flyes: 2 x 10
Triceps Pushdowns: 3 x 7
Dumbbell Shrugs: 4 x 10
Skullcrushers: 3 x 6
Dips: 3 x 10

print Click Here For A Printable Log Of Day 2: Chest & Triceps.

Day 3: Legs, Shoulders & Abs

Elliptical: 15 Minutes
Crunches: 4 x 20
Leg Press: 4 x 6
Leg Curls: 2 x 6
Calf Raises: 3 x 8
Deadlifts: 3 x 6
Leg Extensions: 3 x 10
Shoulders Press: 4 x 8
Lateral Raises: 3 x 8
Lying Leg Raises: 5 x 15
Decline Crunches: 3 x 20
Oblique Crunches: 3 x 8

print Click Here For A Printable Log Of Day 3: Legs, Shoulders & Abs.

Suggestions For Others
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Join the Bodybuilding.com network and get a BodySpace. Understand that you have to work at it. The gains might come quickly or might take a while, put if your diet and training are consistent you will grow.

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You Have To Work At It.

Find a good workout program and form a good diet that goes with your goals. Also visit BodySpace members to see how they did it and to maintain inspiration.

GET MORE FROM BODYBUILDING.COM!

Learn What BodySpace Can Do For You! Updating Your Profile. [ Click here To Start Your Account. ]
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1 of 9: Your Profile Page: BodySpace is more than just a MySpace for bodybuilders. It's your best tool for staying motivated over the long term. On BodySpace, you can create a profile with your photos, your body stats, your progress, and much more.

Try and train with a friend as an added incentive to become stronger and bigger. Also understand that if it works for someone else it won't automatically work for you because different body types and other factors. Different people respond to different exercises, learn what hits you the most and which exercises you feel good about.

Teen Transformation Of The Week
justin.podzimek@bodybuilding.com

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