Jun 24

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Darren Hoff – Talks To Us

Age: 21

In my first year of 6th Form a new fitness facility was built at my school, and over 16s at the school could use the fitness suite for free. It was pretty basic, but as soon as it opened I got myself in there and started lifting weights after every day after school.

For the first 6-9 months, I was pretty clueless, and was your typical bench/curler, as many teens are, but then as I became friends with the Gym manager, he gave me some guidance and taught me the importance of heavy compounds and practising good form. A few months later, he offered me a part time job at the fitness centre and my knowledge of training and nutrition really developed.

I went to University in September 2008 and continued to train hard until a nasty injury in Summer 2010 kept me away from the weights for a few months. After recovering from my injury I upped the intensity of my workouts and gave more attention to a consistently clean diet, and here I am now!

Weight: 186lb

Height: 6’0′

Chest Size: 42.5″

Waist Size: 29″

Quad Size: 24″

Calves Size: 16.5″

Biceps Size: 16.25″

Forearms Size: 13″

Diet: Meal 1 – Porridge Oats with a Protein Shake

Meal 2 – 200g Chicken Breast, Brown Rice and Mixed Vegetables

Meal 3 – Banana and 6 Boiled Eggs (2 Yolks only)

Pre-Workout – Protein Shake

Post Workout – Protein Shake

Meal 4 – 200g Salmon Fillet, Brown Rice and Mixed Vegetables

Meal 5 – 300g Cottage Cheese and Chives or Omelette with 6 Eggs

Max Deadlift: 420lb

Max BenchPress: 290lb

Max Squat: 315lb

Goals: My short to mid term goal is to hit 200lbs at around 8% body fat, but as is the curse with bodybuilding, once I reach that goal I may still be dissatisfied and shoot for something greater!

I would also like to compete one day. I do not have any particular aspirations to become a competitive bodybuilder but I would at least like to step on the stage once in my life. I feel that it would be an intense challenge but the feeling of getting on stage after months of hard work and sacrifice would be a great accomplishment!

Routine: I lift heavy every workout, mainly staying in the hypertrophy (5-8 rep range) as I feel that I get the best results that way. I also incorporate a lot of drop sets into my workouts (particularly with isolation movements) as I like the intensity and pump that it yields.


Incline Barbell Bench Press – 4 sets
Flat Dumbbell Bench Press – 4 sets
Cable Crossovers – 4 sets
Incline Flyes – 4 sets
Weighted Dips/Press Ups Superset – 3 sets

Back and Core:

Weighted Chin Ups – 3 sets
Deadlift – 4 sets
Seated Row – 4 sets
High Rope Rows – 4 sets
Lat Pulldown – 3 sets

Medicine Ball Passovers – 3 sets
Hanging Leg Raises – 3 sets
Floor Wipers – 3 sets


Flat Barbell Bench Press – 4 sets
Power Cleans – 4 sets
Rack Pulls – 4 sets
Squat – 4 sets


Seated Dumbbell Press – 4 sets
Barbell Military Press – 4 sets
Lateral Raises – 3 sets
Front Raises – 3 sets
Dumbbell Shrugs – 4 sets
Upright Rows – 4 sets

Legs and Abs:

Barbell Squat – 4 sets
Front Squat – 4 sets
Hack Squat/Lunges Superset – 4 sets
Leg Press – 3 sets
Hamstring Curl – 3 sets
Leg Extension – 3 sets
Standing Calf Raises – 3 sets

Medicine Ball Passovers – 3 sets
Hanging Leg Raises – 3 sets
Floor Wipers – 3 sets

1 day off and repeat.

Little Extra: My 3 favourite exercises:

Incline Barbell Bench Press – I think that it is more important to prioritise the upper chest over the lower chest, as a well developed upper chest looks incredibly aesthetics and makes you great in a shirt. The incline bench press is the staple for building the upper pecs, and I prefer barbell over dumbbells for this particular exercise as you get a greater stretch and larger range of motion than with dumbbells.

Barbell Squats – The king of mass builders. I inexplicably neglected my legs until about 6 months ago, but having seen the light I can safely say that squats are one of my favourite exercises. They are challenging yet incredibly satisfying, and an absolute staple for building an impressive, well rounded physique.

Lateral Raises – Although this is an isolation exercise, I feel that lateral raises give you a great stretch and burn and are pivotal in building well developed deltoids, which in my opinion is a grossly underrated muscle group when it comes to crafting an aesthetic physique.

Supplements: Whey Protein
Caffeine Tablets
Green Tea Extract
Multi Vitamin
Vitamin C
Fish Oil
Flaxseed Oil



Website: http://bodyspace.bodybuilding.com/dazzahoff/

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