Weight: 153lbs contest weight/160-164lbs offseason
I train my whole body over the period of 2 -3 days then take a rest day and repeat. This is very different to how allot of bodybuilders train but after years of reading and experimenting it is a split I have settled on for the following reasons..
firstly it is an adaptation of the latter day training style before the sport was permitted was steroids. I think humanity naturally gravitates itself towards what is most efficient and the training styles of Grimek, reg park, Steve reeves and numerous other worked very well for them. It seems only as drug use became more common place and as a by product heightened levels of anabolism and recovery than fancy splits came into being.
It is also from what I have read from Dean Garratt, Phil Learney and numerous others.
Nature of the workouts is as follows
push priority-total workout time always kept below 35 mins
push- 3-4 exercises for 3-4 sets each of heavy compound moves to failure suing freeweights
pull 3-4 exercises superset with the pushing moves using a slow rep tempo, machines and cable stopped 2 reps short of failure. biceps get 4 sets of set at the end of the workout.
Squats-varying from one session to the next either using 100-120kg and going for maximum reps over the course of 5-6 sets finishing with supersets of extensions and curls. or going for heavier weight and less reps but more volume and sets.
also going to have a squatting for time day 2 times a month where I load my body weight onto the bar and squat for as long as possible.
Pull priority superset with pushing movements – 35 mins allowed for workout
3-4 heavy compound pulling movements done to failure in the 12-8 rep range
3-4 cable/machine moves done short of failure superset with pulling movements
triceps get 3-4 sets
day 4 rest
day 5 either squats or stiff legged deadlifts done with the same principles as squats. sometime I will just squat again if I have gone for reps repviously in squatting. in this instance this will be my heavy day and squats will be done in a more powerlifting manner with a wider stance to ensure hamstrings get hit hard
day 6 repeat of day 1
Diet is one point I am very particular on, As it in my opinion it controls atleast 60% of your appearance and as a natural bodybuilder the most anabolic thing you can do is eat well. For me I find a High carb diet consisting of
50% carbohydrates with faster ones (such as poptarts!) around my workouts and slower digesting carbs such as brown rice, oats and sweet potatoes through the rest of my day.
30% protein coming from eggs, whey, lean meats such as turkey and fish and some fattier fish like salmon.
20% fat coming mainly from olive oil when cooking meats and eggs, peanut butter and CLA when dieting for a show.
Throughout the year I use a modified carb rotation dieting plan whereby I will consume a greater amount of calories on training days and a lower amount of calories on rest days, this allows me to be within 10 pounds of proper contest shape year round.
When preparing for a competition I diet down very slowly losing 1 pound or less a week as my main goal is to hold onto strength and gym performance.
When and why did you get started?
I have always loved training from a very young age. Regular physical training probably started when I was about 10 with me doing pushups, running, martial arts etc as I have always had allot of energy. At 14 I made the decisions to join the armed forces. Unfortunately while out on a training run I was hit by a speeding car at the age of 16 and subsequently received allot of damage to my shoulder, arms and knee. It was the physiotherapy after this and I deep personal need to become strong again that pulled me towards weight training.
Will you always strive to get stronger or at some point just try to maintain?
Strength is only one facet of progress. Now I give allot more priority to the total workload of my workout as opposed to the heaviest weight I can lift for a low weight set. Always pushing to get stronger on single rep lifts carries allot of risks and minimal advantage to muscle group when compared to using a higher total workload.
What would be your biggest dream to be able to achieve?
My dream is what I am living now, from my starting point to have had so much good fortune since starting competing last year has been incredible. So far have won my class, placed in the top 3 at 4 of my shows and in the top 5 at 3 national shows and been awarded the trophies for Best First Timer and Best Presentation. All I want to do is become better and take my physique to its full natural potential..and more importantly enjoy doing it the right way.
Do you ever struggle to stick to your diet and eat lots of junk food?
Nope other than in the week after a show. Once I have eaten my “happy” food I settle right back into those foods that are get to move me closer to having the physique I have planned. I like the taste of the bulk of my pre-contest foods as well which helps…even chicken and broccoli!!
Allot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often?
Hate to sound boring but don’t really drink at all, I might have beer with my first few meals after a longest pre contest diet but other than that can probably count the number of alcoholic beverages I have in a year on one hand.
If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily)
Creatine Monohydrate- Quite simply the most researched supplement in existence and the most proven. There are countless supposed modifications of it but I have yet to read a good study showing them to be any more effective. It is the only supplement that has an immediate effect and I use it year round.
Your favourite food?
Favorite food is oats and whey. I get the large whole oats and use PHD Pharma Whey. This way I know I am getting a very compete healthy source of carbs and a high quality great tasting source of protein. I eat this 2 times a day whether preparing for a show or looking to add size. Great quick high quality meal.
If you could pick only 3 different body parts to put on your body from 3 famous people, what would they be and why?
Tom Platz’s Quads, Hams..in fact everything below the waist!. When I first saw a picture of his legs I was transfixed and vowed I too would one day have quads like his. Even now my goal is still to have the best legs in British natural bodybuilding. When you look at his physique it just screams hard work
Arnold’s chest, when I was about 12 I saw a picture of Arnold doing his side chest pose in his encyclopaedia and it was so big it scared me. Incredible completeness and hang. Really full and well shaped. Quite rightly regarded as the best chest of all time.
Dorian Yates Back, those black and white stills taken before his Olympia victory show one of the most dense, detailed thick backs in history. There is something about a great back that tells you the work has been put in for a long long time. Everything was fully developed and as soon as dorian turned round it was lights out..and he was not sharing the stage with also rans!
Who do you look up to these days and why?
I Look up to people who have principles and embrace the true meaning of bodybuilding and natural bodybuilding. We live in a world where people will do anything to win even cheat and it is not always the guy in the centre of the stage wit the biggest trophy who is deserving of the respect but more often than not the guy who grafts away year on year doing it with his ethics intact that is the true hero of natural bodybuilding and the most worthy of praise. So I look up to many people and they know who they are.
Your favourite quote?
“The definition of insanity is doing the same thing over and over but expecting different results each time” Einstein
“I Do not steal victory”
“There is nothing impossible to him who will try”
Alexander the great
Your top 3 tips to someone that might be just starting out bodybuilding?
Learn as much as possible about nutrition, understand the roles of fats, carbohydrates and protein so that you can put together an effective nutrition plan. You cannot out-train poor nutrition and it is the no.1 thing that holds people back in my experience
Train your muscles not your ego. When lifting weights remember you are doing it to stimulate muscle growth thorough contracting the muscle through its full range of motion. So many waste their time lifting too much weight with poor form.
Be patient!, Enjoy the process of learning, developing strength and muscle size. Don’t let your goal of being a monster stop you being proud of every step forwards you take. Learning to enjoy the journey is the most important part..whether adding muscle or losing body fat I can assure you that you will never ever get “there”. As soon as you get to one point immediately you always want more!