So about 2 years ago I really took my bodybuilding to a new level, doing more research and trying new things to really get myself jacked. Little did I know it would become my new addiction.

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Nolan Rial.

What Workout Plan Worked Best For You?

Currently, this is the routine I'm doing. Three days a week on, four days off, training muscles to absolute failure on each exercise. I like to switch things up from week to week, but here's a generalization.

Monday:

• Squat: 3 Sets Of 2-5 Reps
• Leg Press: 3 Sets To Failure
• Military Press: 3 Sets Of 6-10 Reps
• Dumbbell Pullover: 3 Sets Of 6-10 Reps
• Skull Crushers: 3 Sets Of 6-10 Reps
• Dumbbell Bicep Curl: 3 Sets To Failure
• Superset:

Weighted Pull Ups: 5 Sets To Failure
Weighted Dips: 5 Sets To Failure

Wednesday:

• Deadlift: 3 Sets Of 3-6 Reps
• Lunges: 3 Sets To Failure
• Bench Press: 3 Sets Of 4-6 Reps
• Dumbbell Flyes: 3 Sets Of 6-10 Reps
• Arnold Press: 3 Sets Of 6-10 Reps
• Upright Row: 3 Sets Of 6-10 Reps
• Bent Over Rows: 3 Sets Of 6-10 Reps
• Superset:

Towel Pull Ups: 5 Sets To Failure
Dips: 5 Sets To Failure

Friday:

• Cleans: 4 Sets Of 3-5 Reps
• Front Squat: 3 Sets Of 3-5 Reps
• Good Mornings: 3 Sets To Failure
• Superset:

Skull Crushers: 3 Sets To Failure
Triceps Extension: 3 Sets To Failure


• Barbell Curl: 3 Sets To Failure
• Superset:

Pull Ups: 5 Sets To Failure
Dips: 5 Sets To Failure

Nolan Rial.

What Nutrition Plan Has Worked Best For You?

I've always had a very well balanced diet, but now that I'm bulking it looks a little something like this:

Breakfast:

• 3-6 Egg Whites
• 6oz. Chicken Breast
• 3 Pieces High Fiber Wheat Toast
• Vegetable
• 1.5 Scoops Whey Protein Shakewith High Fiber Oatmeal and Banana
• Optimum Nutrition Opti-Men
• Optimum Nutrition Superior Amino 2222 Tablet

Mid Morning:

• Tuna Sandwich on Wheat
• High Fiber Bar

Lunch:

• 6oz. Chicken Breast or Turkey
• Vegetable
• 2 Servings of Fruit
• 1.5 Scoops Whey Protein Shake

Pre-Workout:

• BSN NO Xplode
• Optimum Nutrition Opti-Men
• Optimum Nutrition Superior Amino 2222 Tablet

Post-Workout:

• 2 Scoops Whey Protein Shake with High Fiber Oatmeal
• 5 Grams Creatine Monohydrate
• Optimum Nutrition Opti-Men
• Optimum Nutrition Superior Amino 2222 Tablet

Supper:

• 8-12oz. Steak
• 1 Baked Potato
• Dinner Salad with No Dressing
• 2 Slices High Fiber Wheat Bread

Before Bed:

• Casein/Whey Blend Shake

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Nolan Rial.

What Supplements Have Given You The Greatest Gains?

The supplement that I feel has given me the greatest gains is BSN NO Xplode. It really jacks me up before a workout and keeps me motivated throughout.

Why Do You Love Bodybuilding?

I absolutely love watching myself get jacked and seeing the results that I really want. In my eyes, there's nothing more satisfying in life. At the beach, in the locker room, on the mat; doesn't matter where I go, I'm always receiving confidence-boosting compliments on my physique that just make me want to keep pushing myself harder and harder with every workout.

Wrestling is what motivates me the most to keep a healthy lifestyle. It's a sport that demands good nutrition and great strength as well.

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Nolan Rial.

I wanted to be the "stand out" in the crowd. I wanted to be the guy who everyone wished they looked like, and the guy everyone wished they were as strong as, not only physically but mentally too.

What Are Your Future Bodybuilding Plans?

I plan to keep bodybuilding a main component in my life until the doctors make me stop of old age. After my wrestling career is finished, I will possibly go on to compete. Also, I plan to take with me what I already know to college and make a living out of it.

What One Tip Would You Give Other Bodybuilders?

Keep a journal with you every time you go to the gym, and actually use it. Keep it all organized and neat so it will be easier to really keep track of your gains. Also, try to find a partner who will be as dedicated as you are. I found out that it is so much easier to reach your fullest potential when you have someone else to keep you motivated besides just yourself.

Who Are Your Favorite Bodybuilders?

My favorite bodybuilder is Mariusz Pudzianowski. Someday, I would love to see myself doing the things that he's done.

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Nolan Rial.

I'm constantly reading up on new articles on Bodybuilding.com that just fill me full of knowledge. The BodySpace is a great way to watch your progress and reach all your lifting goals. Also, whenever I am uncertain about something, I can ask for advice on the Forum.

BodySpace

http://bodyspace.bodybuilding.com/lairnalon112/

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