How Did You Get Started?

I took a bodybuilding class as an easy way out for gym my freshmen year of high school. I was hit with the beginner gains that easily get people hooked. I started venting my personal problems through training; afterwards it was like the stress didn't exist anymore. I was probably the smallest kid in the weight room at the time, but I wasn't in the game to impress anyone. I started to enjoy seeing what my body is capable of, physically as well as mentally.

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Mark Niehaus

What Workout Plan Worked Best For You?

Layne Norton's power hypertrophy routine has put on the most mass for me. He really took the time to look behind the science of why it works so well, I think anyone looking for something new should read up and give it a shot!

Day 1: Upper Body Power Day

• Bent Over Rows: 3 sets of 3-5 reps
• Weighted Pull-Ups: 2 sets of 6-10 reps
• Rack Chins: 2 sets of 6-10 reps
• Flat Dumbbell Presses: 3 sets of 3-5 reps
• Weighted Dips: 2 sets of 6-10 reps
• Seated Dumbbell Shoulder Presses: 3 sets of 6-10 reps
• EZ Bar Curls: 3 sets of 6-10 reps
• Skull Crushers: 3 sets of 6-10 reps

Day 2: Lower Body Power Day

• Squats: 3 sets of 3-5 reps
• Hack Squats: 2 sets of 6-10 reps
• Leg Extensions: 2 sets of 6-10 reps
• Stiff Legged Deadlifts: 3 sets of 5-8 reps
• Glute Ham Raises or Lying Leg Curls: 2 sets of 6-10 reps
• Standing Calf Raise: 3 sets of 6-10 reps
• Seated Calf Raise: 2 sets of 6-10 reps

Day 3: Off

Day 4: Back/Shoulders Hypertrophy Day

• Bent Over Rows: 6 sets of 3 reps, 65-70% of 3-5 rep max
• Rack Chins: 3 sets of 8-12 reps
• Seated Cable Row: 3 sets of 8-12 reps
• Dumbbell Rows: 2 sets of 12-15 reps
• Close Grip Pulldowns: 2 sets of 15-20 reps
• Seated Dumbbell Presses: 3 sets of 8-12 reps
• Upright Rows: 2 sets of 12-15 reps
• Side Lateral Raises: 3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

• Squats: 6 sets of 3 reps, 65-70% of 3-5 rep max
• Hack Squats: 3 sets of 8-12 reps
• Leg Presses: 2 sets of 12-15 reps
• Leg Extensions: 3 sets of 15-20 reps
• Romanian Deadlifts: 3 sets of 8-12 reps
• Lying Leg Curls: 2 sets of 12-15 reps
• Seated Leg Curls: 2 sets of 15-20 reps
• Donkey Calf Raises: 4 sets of 10-15 reps
• Seated Calf Raises: 3 sets of 15-20 reps

Day 6: Chest/Arms Hypertrophy Day

• Flat Dumbbell Presses: 6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Incline Dumbbell Presses: 3 sets of 8-12 reps
• Hammer Strength Chest Press: 3 sets of 12-15 reps
• Incline Cable Flyes: 2 sets of 15-20 reps
• Preacher Curls: 3 sets of 8-12 reps
• Concentration Curls: 2 sets of 12-15 reps
• Spider Curls: 2 sets of 15-20 reps
• Seated Triceps Extension: 3 sets of 8-12 reps
• Rope Cable Pressdowns: 2 sets of 12-15 reps
• Triceps Kickbacks: 2 sets of 15-20 reps

Day 7: Off

What Nutrition Plan Has Worked Best For You?

My on and off season diet are very alike, I try to keep clean eating year around! (no harm in cheating here and there as long as your training is brutal and clean calorie intake is up).

Meal 1: Post Cardio

• 6 egg whites or 2 scoops whey protein
• 1 cup oats
• 1 cup coffee

Meal 2:

• 2 chicken breasts
• 1/2 cup broccoli
• 1/2 cup sweet potato
• Handful almonds

Meal 3:

• 5 oz grilled chicken breast
• 1/2 cup cooked quinoa or 1/2 medium baked sweet potato

Meal 4: Post Workout

• 2 scoops whey protein

Meal 5:

• 8 oz fish
• 1 steamed bag of vegetables
• 1 baked potato

Meal 6: Before Bed

• 1 scoop whey protein

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Mark Niehaus

What Supplements Have Given You The Greatest Gains?

• Multivitamin: 1 serving

Post Cardio, Post Workout & Before Bed:

• USPlabs Modern BCAA: 1 serving
• Creatine Monohydrate: 2.5g
• MuscleTech Nitro Isolate 65 Pro Series: 2 / 2 / 1 scoops

Twice Daily:

• Fish Oil: 1000mg
• Glutamine: 1 tsp

Pre-Workout:

• USPlabs Jack3d: 2 scoop

Why do you love Bodybuilding?

Bodybuilding was more than just a way to change what I wanted to look like. It demanded discipline and consistency, most of all patience. This isn't a sport, it's a lifestyle. Bodybuilders never seem to leave the field as a football player would, and if you fail it's your fault. That type of harsh cause and effect is what makes me get up and work. How far can I really push myself?

What Motivates You To Follow A Healthy Lifestyle?

After a year or two of bodybuilding I started reading about nutrition, water intake, and supplementation. It really opened my eyes to how most people consume food blindly and are drinking a majority of the calories. I found it interesting by changing your diet you can feel better, look better and have more energy. The more I read (mostly on bodybuilding.com) the more I am motivated to follow a healthy lifestyle and achieve my goals.

What Made You Want To Achieve Your Goals?

I keep progressing every week; I get more confident in my abilities and what I can achieve. With all the knowledge on bodybuilding.com and the local gyms and people I train with. I feel I'm in it for the long run. The support of my friends and family and the people I train with makes me want to achieve my goals. I won't be able to do it without any of them.

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Mark Niehaus

What Are Your Future Bodybuilding Plans?

My future bodybuilding plans are to keep training and get more consistent, more disciplined and achieve the goal I set out for on day one. That is to be the best my genetics will allow and hopefully help other people who want to start bodybuilding. I would like to compete a lot more and come out happy, regardless if I win or lose.

What One Tip Would You Give Other Bodybuilders?

Stay consistent, stay hungry and stop worrying what other people think! Before you know it they will be coming up to you for advice. Use it as an outlet to your problems. I promise you will sleep better at night.

Who Are Your Favorite Bodybuilders?

Kai Greene and Kevin Levrone.

What Features Do You Use On Bodybuilding.com?

I use the supplement store, and spend countless hours reading and learning about diet and training. It has helped me immeasurably. I am so glad to have somewhere to go with questions regarding anything bodybuilding.

You Could Be Our Next Amateur Of The Week!

Male Amateurs. No longer content to sit on the sidelines? These guys & gals have gone from wimp to ripped!

Fitness Amateurs. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Amateurs. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Amateurs. Age is no excuse for these over 40 men & women who have decided to feel and look young again!

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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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