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Name: Alex Silva
Before:
After:
I was a pretty small/weak kid growing up, and in high school, I was mediocre at organized sports. In college, I decided to change my life and my image by joining the University of Maryland Crew (Rowing) Team.
  Click Image To Enlarge.Alex Silva. Being on the team helped me reach a cardiovascular fitness level I never knew possible, and my back and arms began to grow as well. Seeing this potential I never knew I had, I began to lift weights.
 Click Image To Enlarge.Alex Silva. By the end of my freshman year, I had become addicted to weightlifting, and knew I could never put on the size I wanted if I continued rowing. So, I quit the rowing team to dedicate my athletic energy to bodybuilding, and gained 18 pounds in my first year.
As a college student, bodybuilding is a good way to keep busy, stay healthy, and not get wrapped up in the wild party scene. Mostly, though, I love watching myself grow and improve, and I enjoy helping others at the gym who are starting out.
 Click Image To Enlarge.Alex Silva. I would like a gain a few more pounds and compete in local natural competitions in the next two years or so, and after that I will continue to workout for the rest of my life.
 Click Image To Enlarge.Alex Silva.
In my first couple of months of working out, I used NO Xplode, and I really felt like it gave me energy to workout. As I am now trying to grow and become competitive, I have seen some great LBM gains from CytoGainer, as I have a very high metabolism.
I don't follow a strict, timed diet, and I don't measure portions. I follow basic nutrition principles, and eat 5-7 times a day, including shakes.
1 egg white omelette 2 strips turkey bacon A small bowl of cereal 12:30 p.m. 3:00 p.m.
Blue corn chips Hummus 5:00 p.m. 6:30 p.m. 7:30-9:00 p.m.
9:30 p.m. 11:00 p.m.
1-2 cups 2% milk
The period when I have seen the most growth was during the "Loading Phase" of a bodybuilding program by Hugo Rivera. Day 1 - Shoulders & Arms:
Lateral Raise 4 x 10-12 (30 second rest) Superset:
Lying Dumbbell Triceps Extensions 4 x 10-12 (1 minute rest) Superset:
Overhead Dumbbell Triceps Extensions 4 x 10-12 (1 minute rest) Superset:
Reverse Wrist Curls 3 x 15-30 (No rest) On Week 3, add:
Concentration Curls 3 x 10-12 (No rest) Triceps Pushdowns 3 x 10-12 (1 minute rest) On Week 4, add:
Hammer Curls 3 x 10-12 (No rest) Triceps Dips 3 x 10-12 (1 minute rest)
Day 2 - Legs:
Lying Leg Curls 4 x 10-12 (1 minute rest) Superset:
Standing Leg Curls 4 x 10-12 (1 minute rest) Superset:
Abductor Machine 3 x12-15 (No rest) Superset:
Seated Calf Raises 4 x 15-20 (30 second rest) On Week 3, add:
Seated Leg Curls 3 x 10-12 (No rest) Calf Raises with Dumbbells 3 x 15-20 (1 minute rest) On Week 4, add:
Dumbbell Stiff Legged Deadlifts 3 x 10-12 (No rest) Calf Press (on Leg Press Machine) 3 x 15-20 (1 minute rest)
Day 3 - Chest & Back:
Lat Pulldown 4 x 10-12 (1 minute rest) Superset:
Pull-up 4 x 10-12 (1 minute rest) Superset:
External Rotations 3 x 15-20 Superset:
Crunches 4 x 25 (30 second rest) On Week 3, add:
Dumbbell Bench Press 3 x 10-12 (No rest) Knee-Ins 3 x 25 (1 minute rest) On Week 4, add:
Incline Flyes 3 x 10-12 (No rest) Side Crunches 3 x 25 (1 minute rest)
If you feel like skipping a workout one day, skip. Then, afterwards, imagine how you would be feeling if you had sucked it up and gone to the gym. That alone should be motivation enough not to skip a workout ever again.
  Click Image To Enlarge.Alex Silva. 
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