I started training when I was 13 years old. I begged my parents for a bench press for years and they finally let me have one on my 13th birthday. I couldn’t even press the standard bar (45lbs) no extra weight on it. I did pushups, crunches and bench press every night trying to “Get Big”. My mom and I joined a gym one year later and I haven’t stopped training since!
I made all the common beginner mistakes when I was a noob. I lifted weight unreasonably heavy for my age/size/experience; doing half reps with terrible form thinking that heavy weight + low reps = mass gain. Knowing nothing about mind-muscle connection or controlled movements. I ate as much as possible trying to grow and get big. If it was protein I would eat it! Not knowing anything about portion control or nutrition timing. I took all kinds of over-the-counter muscle supplements thinking that was the key to muscle growth; not understanding that it all depended on my diet!!
To anyone struggling to stay consistent I would say, “Any Workout is better than No Workout”. So try to do something towards your goals, even if it’s a quick 30-minute training session. Get it done; you’ll be happy when it’s over.
Yes, I listen to music while training. Mostly Gangster rap.
Those last reps are the most important!! I usually focus on the muscle being trained and try to press or pull as hard as possible with the isolated muscle. I usually tell myself that if I get this last rep I’ll def grow a little or if I get it up I’ll be done with that exercise, if not I’ve, got to do it again! That works pretty well most of the time because I usually want to be done, lol.
For competitions, I usually plan about 12-16 weeks in advance, where I’ll have strict nutrition and training protocols. But during my every day life, my nutrition is generally consistent and my training varies from week to week depending on my personal schedule and work.
I’m the most proud of my accomplishments thus far in my life as a 25 year old. I’m a homeowner, with a college degree in finance from the University of Central Florida, work a full time job all while competing in the NPC and maintaining my ideal physique.
I try to stay lean all year round. I’ve learned the hard way that the fatter you get during the off-season the harder you have to work to get back in shape when it comes time again. Don’t get me wrong, I definitely go through my big “fluffy” phases at times but I don’t let it get too sloppy, just in case I need to get in shape for something. I like to stay 5 weeks out from a show all year.
If I'm trying to cut down I will do fasted cardio in the mornings and if needed, post workout cardio as well. But just to maintain, I do about 2-3 light cardio sessions per week. I always do light intensity cardio such as an incline walk on the treadmill. I believe that with proper diet, excessive cardio isn’t necessary.
Don’t get me wrong here, I TRAIN HARD, but my workout routine is quite basic; I am a firm believer in training one body part a day just to give that 100% attention to a specific muscle. I try to switch up exercises every week to surprise my body and keep getting gains. I always try to go my heaviest with each set without sacrificing perfect form. The weight doesn't matter to me! I like to go through the movements slow and be sure to focus on squeezing the muscle being trained. Mind-muscle connection is key to getting huge pumps! Forget about the weight, focus on your form and mind-muscle connection and you will get stronger along the way.
•Seated Calve Raises
•Standing Calve Raises
•Lat Pulldowns Wide Grip
•Lat Pulldowns Close Grip
•Standing Dumbbell Curls
•Seated Incline Dumbbell Curls
•Cable Rope Pushdowns
•Incline Skull Crushers
•Seated Dumbbell Shoulder Press
•Seated Lateral Side Raises
•Standing Barbell Lateral Raises
•Seated Calve Raises
•Standing Calve Raises
•Lying Leg Curls
•Standing Leg Curls
•Stiff Legged Deadlift
- Chest /Abs
- Rest Day
My diet varies a lot when getting in peak condition, depending on how far away from a show or photo shoot I am. I find that carb cycling works best for me. For example, eating 3 days low carbs and 1 day high carb. Believe it or not, my body reacts better on lower carbs than higher carbs. I still get great pumps while maintaining size and cutting fat.
My favorite bodybuilders are Arnold Schwarzenegger, Kevin Levrone, and Dorian Yates; however, you can’t deny the physique of Phil Heath, Jay Cutler and Ronnie Coleman!
•Isolated Whey Protein
•Animal Pak Multivitamin
1. Change your diet, change your lifestyle!
2. Stay consistent, work everyday toward your goals.
3. Stay educated; don’t just believe everything you hear in the gyms.
Year of birth: 1989
Height: 6’ 1”
Competition Weight: 200-205
Everyday Weight: 220-225
Jason Blank on facebook: www.facebook.com/holdupswolledup