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| Brandon first started working out because of sports, but after the season was over, he decided to hit the gym hard to see what kind of progress he could make. Read on to learn how he packed on the size and put on over 30 pounds of muscle! |
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Before:
138 lbs
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After:
169 lbs
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Vital Stats
Name: Brandon Claeys
Email: guitarist_99@hotmail.com
BodySpace: kurdt
Age: 16
Before:
Weight: 138 lbs
Body Fat: 7-10%
After:
Weight: 169 lbs
Body Fat: 8-9%
Why I Got Started
I started working out to get better at sports (volleyball, basketball and soccer). After volleyball season this year I decided to hit the gym hard and see what I could get out of it. Also I've been really skinny my whole life and hated it so that really motivated me to go hit the gym hard almost everyday.
  Click Image To Enlarge.I've Been Skinny My Whole Life.
How I Did It
I started eating like a horse, going to the gym 5 times a week and doing a lot of research on my body type and how I should go about working out. Me and my buddy really push each other to raise our lifts and push harder every day and make sure that the other one goes every work out day.
 Click Image To Enlarge.I Did A Lot Of Research
On My Body Type.
I started out with a very weak work out and didn't really gain that much. Until I started a work out an older friend showed me that worked for him and after that I started getting great gains both strength and size.
 Click Image To Enlarge.Brandon's Bench Press Progress.
Supplements
Diet
Breakfast:
Lunch:
Snack:
Supper:
Snack:
 Click Image To Enlarge.Brandon Claeys.
Training
Monday: Chest & Triceps
- Bench Press: 145x10, 165x8, 175x6, 195x4
- Incline Bench Press: 135x10, 145x8, 155x6, 165x4
- Incline Dumbbell Flyes: 50x8, 55x6, 55x4
- Decline Dumbbell Press: 55x8, 60x6, 60x4
- Cable Crossovers: 50x8, 60x6, 60x4
- Dips: 3 sets until failure
- Bench Dips: body weight x10, 45x8, 45x6, 80x4
- Skullcrushers Superset Close-Grip Bench Press: 50x8, 60x6, 70x4
- Triceps Pushdowns: 40x8, 50x6, 70x4
Tuesday: Back & Biceps
- Barbell Deadlifts: 195x8, 205x6, 225x4
- Seated Cable Rows: 90x8, 100x6, 120x4
- Hyperextensions: 50x8, 60x8, 65x8
- Bent Over Rear Delt Raise: 250x8, 30x6, 30x4
- Lat Pulldowns: 60x8, 70x6, 80x4
- Zottman Curls: 55x8, 60x6, 60x4
- Close Grip Barbell Curls: 45x8, 55x6, 65x4
- Wide Grip Barbell Curls: 55x8, 65x6, 75x4
- Cable Curls: 30x8, 35x6, 40x4
Wednesday: Abs, Calves & Neck
- Sit-Up: Body weight x failure, 25 x failure, 45 x failure
- Crunches: 3 sets until failure
- Leg Raises: 3 sets until failure
- Cable Crunches: 50x8, 60x6, 60x4
- Seated Calf Raises: 55x8, 80x6, 80x4
- Standing Calf Raises: 3 sets until failure
- Neck Raises: 10x10, 10x10, 10x10
- Reverse Neck Raises: 10x10, 10x10, 10x10
Thursday: Shoulders & Triceps
- Dumbbell Shoulder Press: 55x8, 55x6, 60x4
- Lateral Raises: 30x8, 30x6, 30x4
- Front Dumbbell Raises: 60x8, 70x6, 70x4
- Bent Over Rear Delt Raise: 30x8, 30x6, 35x4
- Bench Dips: body weight x10, 45x8, 45x6, 80x4
- Skullcrushers Superset Close-Grip Bench Press: 50x8, 60x6, 70x4
- Triceps Pushdowns: 40x8, 50x6, 70x4
Friday: Legs, Abs & Biceps
- Hack Squat: 270x8, 360x6, 400x4
- Leg Extensions: 200x8, 200x6, 200x4
- Dumbbell Lunges: 60x8, 60x6, 65x4
- Seated Calf Raises: 55x8, 80x6, 80x4
- Standing Calf Raises: 3 sets until failure
- Sit-Up: Body weight x failure, 25 x failure, 45 x failure
- Crunches: 3 sets until failure
- Leg Raises: 3 sets until failure
- Cable Crunches: 50x8, 60x6, 60x4
- Zottman Curls: 55x8, 60x6, 60x4
- Close Grip Barbell Curls: 45x8, 55x6, 65x4
- Wide Grip Barbell Curls: 55x8, 65x6, 75x4
- Cable Curls: 30x8, 35x6, 40x4
Click Image To Enlarge.Brandon Claeys.
You Could Be Our Next Transformation Of The Week!
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No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!
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Over 40 Transformations.
Age is no excuse for these over 40 women & men who have decided to feel and look young again!
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Teen Transformation Of The Week
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