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Our Teen Amateur Bodybuilder of the Week is...Kenneth Rouse​

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VITAL STATS​

Name: Kenneth Rouse

E-mail: Muscles30213@aol.com

Age: 18

Height: 5'' 10"

Location: Buffalo, NY

Years Bodybuilding: 3 years, but two years of serious lifting.

Weight: 180 lbs

Favorite Bodypart: Back and Legs

Favorite Exercise: Squats and T-Bar Rows

Favorite Supplements: Creatine, Glutamine and ZMA



How Did You Get Started?
I first started out lifting for the girls back in high school. Then I started to see good results and decided to take it to another level. I love to see my body change from day to day. I love the pump I get in the gym.
What Workout Plan Worked Best For You?
3 days on, 1 day off program has worked best for me. Some days though I just feel so pumped that I need to go a 4th day. I usually split it up in the order:


Monday-Back

Tuesday-Legs

Wednesday-Chest

Thursday- Day off

Friday-Shoulders

Saturday-Arms

Sunday-Deadlifts(In the morning)
Then I workout Monday night to give me proper rest so I''m not overtraining.
What Nutrition Plan Has Worked Best For Me?
I eat clean 6 days out of the 7. I eat a lot of Tuna and Oatmeal, I mix then two together about 3 times daily. (I get a lot of compliments about that.) I eat a lot of chicken and brown rice. Protein shakes are a big help for my higher calorie intake days. I drink a lot of milk. Usually 2 cups a day and on Friday I usually go through a half gallon. Drink plenty of water. I drink 2-3 gallons a day. You''ll never see me walking without my gallon of water!
What Supplements Have Given You The Greatest Gains?
Creatine has giving me good gains. Glutamine has given me great gains. With Glutamine, I get up every night at 3 AM to take 5 grams. I just feel as though I need something in me halfway through the night. ZMA has also worked real well for me.
Why Do You Love Bodybuilding?
Bodybuilding is the greatest thing on this planet! I love it. There is nothing like going to the gym and tearing your muscles apart. Bodybuilding makes me feel good. Being at the gym, getting the compliments. I love when I eat and I hear "How can you eat that?" In my mind that means that bodybuilding isn''t easy and is only for the determined.
What Are Your Future Bodybuilding Plans?
I plan on doing many, many shows in the future. I plan on doing Teen Nationals when I am 19 years old. I still got awhile, so there is no excuse for me not to win! My next show coming up is on April 3rd, 2004.
What One Tip Would You Give Other Bodybuilders?
Keep at it! "Strive for the impossible to be the best possible," as the "King" would say. Always take negative criticism and turn it into positive production. Remember, don''t let anyone hold you back. Also, find someone that won''t hold you back. That''s why I have my girlfriend now, she helps me out a lot with everything! Thank you!
Who Are Your Favorite Bodybuilders?
RONNIE COLEMAN! "Light Weight BABY!"

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Non-Teen Amateur Bodybuilder Of The Week!​

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anh còi 77 ơi, trường hợp của anh phải tham vấn ý kiến bác sĩ dinh dưỡng, anh phảit luyện tập đều đặn thêm vào đó phải có một chế độ dinh dưỡng đặc biệt
Tốt nhất anh nên mua một vài quyển sách về dinh dưỡng và sách hướng dẫn tập thể hình.
ANh có thể đến 107 Hàng Bông hoặc các hiệu sách gần trường DHSP để mua sách

anh còi 77 ơi, trường hợp của anh phải tham vấn ý kiến bác sĩ dinh dưỡng, anh phảit luyện tập đều đặn thêm vào đó phải có một chế độ dinh dưỡng đặc biệt
Tốt nhất anh nên mua một vài quyển sách về dinh dưỡng và sách hướng dẫn tập thể hình.
ANh có thể đến 107 Hàng Bông hoặc các hiệu sách gần trường DHSP để mua sách

Cám ơn bạn nhiều nhiều, nhưng bây giờ sách vở cũng chẳng ăn thua đâu. Từ bé đã còi xương rồi, bây giờ có tập cũng chẳng có ích nữa, hết tuổi phát triển rồi mà

Cám ơn bạn nhiều nhiều, nhưng bây giờ sách vở cũng chẳng ăn thua đâu. Từ bé đã còi xương rồi, bây giờ có tập cũng chẳng có ích nữa, hết tuổi phát triển rồi mà

Anh coi ơi, ai bảo anh là đã hết tuổi phát triển rồi, bây giờ tuy khó có thể cao thêm được nữa nhưng vẫn có thể to ra cơ mà. Hi hi, chị em thích to, cố lên anh coi ơi.

Anh coi ơi, ai bảo anh là đã hết tuổi phát triển rồi, bây giờ tuy khó có thể cao thêm được nữa nhưng vẫn có thể to ra cơ mà. Hi hi, chị em thích to, cố lên anh coi ơi.

Anh còi ơi, anh đừng lo vi mình đã hết tuổi lớn. Chỉ cần anh luyện tập chăm chỉ thì có thể bigger được mà. Bạn em nó cũng chỉ nặng 48 cân nhưng sau khi tập 6 tháng thì nó lên đưọc 54 cân. Cũng rất khả quan đấy chứ.

Anh còi ơi, anh đừng lo vi mình đã hết tuổi lớn. Chỉ cần anh luyện tập chăm chỉ thì có thể bigger được mà. Bạn em nó cũng chỉ nặng 48 cân nhưng sau khi tập 6 tháng thì nó lên đưọc 54 cân. Cũng rất khả quan đấy chứ.

Add Slabs of Muscle to Your Chest
by Todd Blue
The chest is one of those body parts that draws a lot of attention, the other being arms, from everyone that looks at you. But from a bodybuilding perspective we know that bodybuilding is much, much more than a big set of arms and a big chest. But nonetheless a nicely developed chest is necessary to compliment the rest of the physique. Luckily, my chest is one of my easiest muscle groups to get to grow. Only in the past year has the rest of my body really caught up with my chest growth. For the first couple of years I looked like I was walking around with my chest sticking out on purpose. In this article I will tell you what I did in the beginning and what I do now, so get ready to put your pecs through hell.
When I first started training my chest was an eye popping 39". Now after a few years of hard work it is a little above 50". The approach I took is just like all my other articles state "Think Big, Eat Big, Lift Big, Get Big". So I took the lift big approach and stayed really basic with my chest movements.
In the Beginning this is the Chest routine I used:
Flat Bench - 12,10,8,6,6
Incline Bench - 10,8,6,6
Pec Deck Fly - 12,10,8,8
Cable Crossovers - 12,10,8,6
My chest work out now:
Incline Bench - 10,8,6,4,10-12
Flat Bench - 10,8,8
Pec Deck Fly - 12,10,10
I will do other exercises as finishing movements but they do vary from workout to workout. One week I may do cable crossovers or dumbbell pullovers ect.
As you can see it''s basically the same routine except for the change in reps and sets. Now I will throw in some dumbbell presses, both incline and flat bench, from time to time just to change things up a little bit but I see better results from using the barbell for my pressing simply because I feel it''s a better mass builder. Now, if you are preparing for a show I recommend using the dumbbell presses in your exercise due to the fact they are a much better shaping exercise and the risk of injury is lessened a lot.
I am also not a big believer in doing a lot of decline work, now from time to time I will do some but your lower chest development is more determined by your body fat levels rather than the actual exercising of it.
The main thing that you need to do to develop a nice full chest is focus on proper form on the incline/flat bench press. That means no bouncing off the chest and don''t worry about how much you can bench just worry about getting a good pump and breaking down the muscle. Also, like I said above, stay very basic using power movements: Flat Bench and Incline Bench these are the two movements that will bring the most mass, basically all other chest movements are only shaping movements.
After a few weeks of going heavy on chest I will take a couple of weeks off from going heavy and do high reps or superset and believe me the pump is out of this world. Here is a sample change of my routine:
High reps
Flat bench - 20,20,20
Incline bench - 20,15,15
Pec Deck fly - 20,15,15
Superset
I will superset incline bench, incline dumbbell press and cable crossovers. I do 3 sets of 10-15 reps. this really hits the chest hard and once again the pump is unbelievable.
The only thing I can really stress before I close is just stay basic, I see way to many people trying to do to may sets and exercises and they never experience growth. Just go heavy on your power movements and really squeeze on your shaping movements and you should experience some good pec growth.
On a side note:
If you really want to increase your bench press, really work on close grip bench press when training triceps and military presses when doing shoulders, if you can get those two exercises up your weight on your bench press will go through the roof. But remember don''t sacrifice weight for proper form.
Good Luck