How Did You Get Started?

I remember watching cartoons being six years old with characters such as Superman, Batman, Hercules and more. I was always thinking, "When I get older I want to look like that." Not even knowing how to get there, but I knew I would. Long story short, my neighbor introduced me to weightlifting when I was 14; I did a little bit here and there but nothing serious. I was around 15 when I really started learning and getting serious in the actual sport of bodybuilding.

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Ryan Clark.

What Workout Plan Worked Best For You?

I try to switch up my workouts about every month or so to keep my body from getting used to a certain workout. I do every muscle group twice a week. I do lots of pyramids. Also, every day I don't do legs I do cardio at night.

Day 1 - Chest/Triceps/Shoulders:

• Bench Press: 3 sets of 10, 8, 6 reps
• Incline Dumbbell Press: 3 sets of 10, 8, 6 reps
• Decline Bench: 3 sets of 10, 8, 6 reps
• Cable Crossover: 3 sets of 10 reps
• Dumbbell Flyes: 3 sets of 10 reps
• Skull Crushers: 3 sets of 10, 8, 10 reps
• Triceps Pushdowns: 3 sets of 10, 8, 10 reps
• Reverse Grip Triceps Pushdowns: 3 sets of 10, 8, 10 reps
• Military Press: 3 sets of 10, 8, 10 reps
• Lateral Shoulder Raises: 3 sets of 10, 8, 10 reps
• Evening Cardio: 30 minute run

Day 2 - Back/Biceps/Traps:

• Lat Pulldown: 3 sets of 10, 8, 6 reps
• Seated Cable Row: 3 sets of 10, 8, 6 reps
• Wide Grip Pullups: 3 sets to failure
• Wide Grip Barbell Curls: 3 sets of 10, 8, 10 reps
• Preacher Curls: 3 sets of 10, 8, 10 reps
• Hammer Curls: 3 sets of 10, 8, 10 reps
• Dumbbell Shrugs: 3 sets of 10, 8, 10 reps
• Barbell Shrugs: 3 sets of 10, 8, 10 reps
• Evening Cardio: 30 minute run

Day 3 - Legs/Abs:

• Squats: 3 sets of 10 reps
• Hack Squat: 3 sets of 10 reps
• Leg Extensions: 3 sets of 10 reps
• Stiff Leg Barbell Deadlifts: 3 sets of 10 reps
• Donkey Calf Press: 3 sets of 10 reps
• Smith Machine Calf Raises: 3 sets of 10 reps
• Weighted Decline Crunches: 3 sets of 10 reps
• Ab Crunch Machine: 3 sets of 10 reps

Day 4 - Chest/Triceps/Shoulders:

• Bench Press: 3 sets of 10, 8, 6 reps
• Incline Dumbbell Press: 3 sets of 10, 8, 6 reps
• Decline Bench: 3 sets of 10, 8, 6 reps
• Cable Crossover: 3 sets of 10 reps
• Dumbbell Flyes: 3 sets of 10 reps
• Skull Crushers: 3 sets of 10, 8, 10 reps
• Triceps Pushdowns: 3 sets of 10, 8, 10 reps
• Reverse Grip Triceps Pushdowns: 3 sets of 10, 8, 10 reps
• Military Press: 3 sets of 10, 8, 10 reps
• Lateral Shoulder Raises: 3 sets of 10, 8, 10 reps
• Evening Cardio: 30 minute run

Day 5 - Back/Biceps/Traps:

• Lat Pulldown: 3 sets of 10, 8, 6 reps
• Seated Cable Row: 3 sets of 10, 8, 6 reps
• Wide Grip Pullups: 3 sets to failure
• Wide Grip Barbell Curls: 3 sets of 10, 8, 10 reps
• Preacher Curls: 3 sets of 10, 8, 10 reps
• Hammer Curls: 3 sets of 10, 8, 10 reps
• Dumbbell Shrugs: 3 sets of 10, 8, 10 reps
• Barbell Shrugs: 3 sets of 10, 8, 10 reps
• Evening Cardio: 30 minute run

Day 6 - Legs/Abs:

• Squats: 3 sets of 20 reps
• Hack Squat: 3 sets of 20 reps
• Leg Extensions: 3 sets of 20 reps
• Stiff Leg Barbell Deadlifts: 3 sets of 20 reps
• Donkey Calf Press: 3 sets of 20 reps
• Smith Machine Calf Raises: 3 sets of 20 reps
• Weighted Decline Crunches: 3 sets of 20 reps
• Ab Crunch Machine: 3 sets of 20 reps

Day 7 - Rest

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Ryan Clark.

What Nutrition Plan Has Worked Best For You?

I don't follow this exactly but this is basically an outline of my normal day to day diet.

Meal 1:

• 1 Cup Oatmeal
• 2 Cups Skim Milk
• 1/4 Cup Walnuts

Meal 2:

• 50g Protein Shake

Pre Workout:

• Arnge Krush

Post Workout:

• 1 Serving Cell-Tech Pro Series

Meal 3:

• 3 Cups Pasta With Sauce
• 2 Cups Skim Milk

Meal 4:

• 12oz Chicken
• Veggies

Meal 5:

• 50g Protein Shake

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Ryan Clark.

What Supplements Have Given You The Greatest Gains?

Cell-Tech Hardcore Pro Series by Muscletech really helps me put on weight and Arnge Krush by Biorhythm really gives me extra sustained energy I need for my workouts.

Why do you love Bodybuilding?

I love every moment I'm in the gym. When I'm there and have my headphones jammin', I'm in my own little world of perseverance and pain, and I wouldn't have it any other way. Also, not to sound selfish but, Fitness/Bodybuilding is all about you. You are the only one responsible for the challenges you overcome and the gains you receive. I just love the fact that for the time that I would otherwise spend wasting playing video games or watching TV, I can better myself in the gym by improving my body.

What Motivates You To Follow A Healthy Lifestyle?

To me it just makes sense. Spending just an hour a day in the gym and following a healthy diet. You could lengthen your lifespan and improve the quality of your life. I couldn't think of any other way to run my life.

What Made You Want To Achieve Your Goals?

At first, it was when I was little, wanting to be as big and strong as my favorite superheroes. Then when I started lifting and started seeing even the smallest gains I was ecstatic. Ever since then I have just constantly wanted more gains and to get better and better.

What Are Your Future Bodybuilding Plans?

My future plans are to stick with bodybuilding as long as possible. Also, to open up my own business for sports conditioning and personal training, and eventually expand to multiple locations. I also aspire to become a professional fitness model.

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Ryan Clark.

What One Tip Would You Give Other Bodybuilders?

Consistency is key, and follow this rule, "CAN I". Constant And Never-ending Improvement.

Who Are Your Favorite Bodybuilders?

Arnold Schwarzenegger & Ronnie Coleman. Arnold for having what I see as a "perfect body" and Ronnie for his great lines in the gym. "Lightweight!"

What Features Do You Use On Bodybuilding.com?

I look at a lot of the forums to get feedback on supplements and different workout programs that have worked. I also shop at the store at least once a month to keep stocked on my supplements.

You Could Be Our Next Amateur Of The Week!

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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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:: Current Teen Of The Week.
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:: Adult Amateur Bodybuilder Of The Week.
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