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Did you know?
Sam can almost deadlift triple his own body weight!

Upon entering high school, Sam soon realized that his scrawny physique wasn't the perfect body that he had always wanted. So, after learning the basics, he committed himself to fitness and packed on 45 pounds of solid mass. Read on to learn how he did it!

Teen Transformation Of The Week - Sam Germann!

By: Teen Transformation Of The Week

Before:
115 lbs

After:
160 lbs

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Vital Stats
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Name: Sam Germann
Email: sam.germann@sbcglobal.net
BodySpace: http://bodyspace.bodybuilding.com/sgermann/

Before:
Age: 15
Weight: 115 lbs
Body Fat: 8%
Height: 5'7"

After:
Age: 19
Weight: 160 lbs
Body Fat: 9%
Height: 5'7"

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Why I Got Started
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My whole life, I'd always been skinny. I was a runner and was always in shape but I was far from "muscular." I started my freshman year of high school at a scrawny 115 pounds and I felt very small and weak compared to everyone else.

Click Image To Enlarge.
Sam Germann's Weight Progress.

I experimented with weights but my workouts lacked the structure and consistency that I needed to see results. After I picked up my first bodybuilding magazine, I was inspired to start working out seriously.

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How I Did It
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In May of 2005, I bought a muscle gain program called "Gaining Mass!" The program taught me the basics of diet and exercise and helped me to gain about 25 pounds.

After I learned the basics, I used my own diet and routine to get up to 165 pounds. My friend Chad Schaive helped me to train and diet for my first bodybuilding competition last year and I took third place in teen men.

Click Image To Enlarge.
I Took Third Place.

Since beginning bodybuilding, I've gained over 50 pounds of muscle. I've also added nearly 200 pounds to my max bench and squat, and I'm currently near a triple bodyweight deadlift.

I owe the vast majority of my gains to eating a proper diet. I've always said that skinny guys like myself need to "eat for size and train for strength."

Click Image To Enlarge.
I Owe The Vast Majority Of
My Gains To Eating A Proper Diet.

That means they usually need to consume a very large number of calories while using intense workouts that focus on strength.

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Supplements
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Diet
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This is a sample diet I used while bulking:

Meal 1:

Meal 2:

50g whey protein
1 cup rice
10g creatine
1/2 cup applesauce

Meal 3:

6 oz lean ground beef
1 cup rice
2 tbsp peanut butter

Meal 4:

Meal 5:

50g whey protein
Peanut butter & jelly sandwich

Meal 6:

6 whole eggs
2 tbsp peanut butter
1 cup steamed broccoli

I also drink about 1/2 gallon of skim milk daily.

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Training
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Day 1: Chest, Triceps & Shoulders

Bench Press: 4 x 8-6-4-2 (Increasing Weight)
Dumbbell Shoulder Press: 3 x 8
Skullcrushers: 4 x 12-10-8-6
Incline Dumbbell Press: 3 x 10-8-6 (Increasing Weight)
Seated Triceps Press: 5 x 10-15
Cable Flyes: 3 x 10-12
Incline Dumbbell Flyes: 4 x 10

print Click Here For A Printable Log Of Day 1: Chest, Triceps & Shoulders.

Day 2: Legs

Squats: 4 x 4-8
Calf Raises: 4 x 20
Leg Press: 4 x 10-8-6-4 (Increasing Weight)
Leg Extension: 3 x 10 Supersetted With
Leg Curl: 4 x 8
Dumbbell Lunges: 3 x 10

print Click Here For A Printable Log Of Day 2: Legs.

Day 3: Back & Biceps

Deadlift: 5 x 5
Pullups: 3 x Failure
Close Grip Pulldown: 3 x 10-12
Seated Cable Rows: 3 x 10-8-6 (Increasing Weight)
Cable Curls: 3 x 10
Dumbbell Curls: 5 x 12-10-8-6-6 (Increasing Weight)
Reverse Curls: 3 x 15

print Click Here For A Printable Log Of Day 3: Back & Biceps.

Day 4: Abs, Calves & Forearms

Lying Leg Raises: 3 x 30
Crunches: 3 x 50
Oblique Crunches: 3 x 15-20 (Each Side)
Grips: 4 x Failure
Wrist Curls: 3 x 20
Reverse Wrist Curls: 3 x 20
Calf Raises: 4 x 20

print Click Here For A Printable Log Of Day 4: Abs, Calves & Forearms.

Suggestions For Others
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The biggest problem that I see with most people is that they don't stay consistent. They'll be going strong for a few weeks, but they quickly lose motivation and eventually stop training all together.

People spend too much time looking for the "magic supplement" or the "perfect routine" and don't spend enough time just working out. No two people will respond the exact same way to exercise, so the best way to find the right routine is to go to the gym and figure out what works best for YOU.

Click Image To Enlarge.
Sam Germann.

Also, people tend to focus more on their workouts than they do on their diets. It should be the other way around. 75% of your results come from your diet, so results will come much more slowly if you don't eat right.

It may take a little trial and error to figure out the right number of calories and the correct ratio of nutrients, but getting your diet down will really pay off in the long run.

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

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