- Name: Werner Hack
- E-mail: firstname.lastname@example.org
- Age: 18
- Where: Oman
- Height: 6'2"
- Weight: 200 Lbs
- Years Bodybuilding :3
- Favorite Bodypart: All
- Favorite Exercise: The Budka
- Favorite Supplements: BCAA, Multivitamin and Cod Liver Oils
How Did You Get Started?
I was 14 and fed up with having a skinny build and wanting to be bigger and stronger for rugby, so I decided to start training after exams. I was originally obsessed with becoming totally huge. I at first trained all muscle groups 5 times a week and noticed huge gains, as you would expect, as I went from no training to lots of resistance training. I continued this for a few months and really saw good results. I was taking whey protein which was really good.
After about 5 months of this, I had made many friends at the gym (bodybuilders, employees, sportsmen etc.). I was given so much free advice and even a free program which I used for the next 7 months after that. In my first year of training, I went from 67kg-84 kg (147-185 pounds)! In the following year I went on a slight bulking scheme and was gaining tons of strength and size.
On my 16th birthday, I was weighing 95kgs (210 pounds) at about 8% body fat! I continued to keep this 4 day a week program till about September 2007, when I decided to ditch rugby after a year of disappointments and bad politics at my school! I switched my goals to being as ripped as possible and leaner, not only for soccer, but for the beach. It was not difficult to drop fat, as I only had about 8%.
In January 2008 I had photos for my portfolio taken and I was in top shape. In that same month, my program was adjusted to give me the ultimate ripped look. I had my body fat taken, and it was 6.5% with no diet. 2008 was probably my toughest year. I was in my final year of school, and had to constantly study, so my training took a beating. I would stop training for 4 months at a time. I continued to train on and off, and never lost much shape or gained fat, even with no diet.
After I left South Africa in December 2008 for Oman, I got serious with it! I saw Ryan Reynolds in Blade 3 and searched his diet. I have altered it slightly and am dieting properly now. I have stuck to the program given to me for ripping and do cardio (playing soccer) and do plyometrics. My body fat at the moment is around 4.5-5%. My knowledge has grown dramatically and I now give advice to other teens and to my father who is starting out again after taking 20 years off!
I can always adjust my program or exercises to fit my goals! When I was 16 I was offered a spot in the Mr. Physique contest in a bodybuilding show, but turned it down as I didn't feel ready, the same happened in 2008. Both times I saw the other guys who were all older than me (21-28) and I was built so much better. It's sad that I didn't enter, as if I won, which I think I would've, it would've gotten me a sponsor!
I got serious this year, as I would have loads of free time, and more money to follow a proper diet and I can focus on my goals properly now! My success is all owed to hard work and determination and the wonderful works of the Lord God!
What Workout Plan Worked Best For You?
- Saturday - Shoulders, Triceps, and Abs
- Sunday - Legs
- Monday - Back, Biceps, Abs
- Tuesday - Legs
- Wednesday - Chest, Abs
- Thursday - Legs
- Friday - Rest
|TERMS YOU'LL NEED TO KNOW|
Saturday - Shoulders/Triceps:
- Arnold Press: 3 sets of 12, 10, 8 reps
- Lateral Raises: 3 sets of 15 reps
- Barbell Raises: 3 sets of 12, 10, 8 reps
- Shrugs: 3 sets of 15 reps
- Front Raises: 3 sets of 15 reps
- Bent Over Lateral Raises: 3 sets of 12, 10, and 8 reps
- Front Raises: 3 sets of 15 reps
- One Arm Reverse Cable Pulldowns: 3 sets of 12, 10, 8 reps
- Triceps Dips: 3 sets of 15 reps
- Triceps Rope: 3 sets of 12, 10, and 8 reps
- Triceps Kickbacks: 3 sets of 12, 10, and 8 reps
- Skull Crushers: 3 sets of 12, 10, 8 reps
- Close Grip Bench: 3 sets of 15 reps
Sunday - Legs:
- Squats: 3 sets of 6, 4, 2 reps
- Standing Calf Raises: 3 sets of 6, 4, 2 reps
- Front Lunges: 3 sets of 6, 4, 2 reps
- Rear Lunges: 3 sets of 6, 4, 2 reps
Monday - Back, Biceps:
- Pull-Ups: 3 sets of 12, 10, 8 reps
- Bent Over Rows: 3 sets of 15 reps
- One Arm Bent Over Rows: 3 sets of 12, 10, 8 reps
- One Arm Reverse Cable Pulldowns: 3 sets of 15 reps
- Straight Arm Lat Pulldown: 3 sets of 12, 10, 8 reps
- Deadlifts: 3 sets of 15)
- Biceps Curls: 3 sets of 12, 10, 8 reps
- Cable Arm Curls: 3 sets of 25 reps
- EZ Bar Curls: 3 sets of 12, 10, 8 reps
- Standing Reverse Barbell Curls: 3 sets of 15 reps
- Hammer Curls: 3 sets of 12, 10, 8 reps
- Forearm Curls Behind Back: 3 sets of 15 reps
Wednesday - Chest:
- Flat Dumbbell Press: 3 sets of 12, 10, 8 reps
- Chest Pullover: 3 sets of 15 reps
- Incline Dumbbell Press: 3 sets of 12, 10, 8 reps
- Incline Dumbbell Flyes: 3 sets of 15 reps
- Decline Dumbbell Press: 3 sets of 12, 10, 8 reps
- Cable Crossovers: 3 sets of 15 reps
- Peck Deck: 3 sets of 12, 10, 8 reps
- Dips: 3 sets of 15 reps
All the major muscle groups (shoulders, legs, back, chest) have a 1 minute rest between sets and 1.5 minute rest between exercises, same with abs. Smaller groups (triceps, biceps, forearms) have a 30 second rest between sets and a 1 minute rest between exercises. This intensifies each workout and ensures fat loss and lean muscle mass.
Each session last around 45 minutes to an hour, no longer! Plyometrics have a 2 minute break as they are a major, major workout!
Added onto the weights training I play about 75 minutes of soccer/football every 4-7 days a week and I perform 4 plyometrics exercises on leg day mornings and evenings and stretch 3 times a day, with the option of yoga at night. I also try to do breathing exercises to improve cardiovascular fitness daily. I would love to fit in swimming as a total body cardio routine, or jiu jitsu, as I used to do it daily, but I have no time as school takes up a huge chunk of my day.
What Nutrition Plan Has Worked Best For You?
- Can of Tuna or 1 Chicken Breast
- Bowl of Oats
- Cup of Mixed Vegetables
- Vegetable Juice 1
- 1.5/2 Chicken Breasts or 1 Can of Tuna
- Spinach or Brussels Sprouts
- Broccoli or Cauliflower
- Vegetable Juice 2
- 1 Potato
I follow this diet from Saturday to Thursday and have Fridays set as a cheat day, but I rarely use the Friday to eat whatever I want, only a few cheat meals.
Must drink between 4.5 - 6 litres a day
What Supplements Have Given You The Greatest Gains?
During the times when I was starting out, I gained 40 pounds in 7 months on protein shake, I've always stayed natural and do not feel the need for hardcore supplements, especially not at such a young age, I have my whole life ahead of me. If sponsored, I will try the products that give me the best results I am looking for, but are healthy at the same time!
Why do you love Bodybuilding?
I like pushing it so hard and knowing what the end result will be, knowing I will only look better, and knowing I will constantly improve in soccer. I like waking up in the morning and seeing improvements over periods of time. It is always great having a plan come together after having a vision in your head and seeing it unfold! Some days I don't feel like gym, but go anyway as I know the benefits. Gym is not always fun.
It also gives you huge self confidence. I used to be so scared of things and ladies, now I have no fears in any field. It's like a true underdog story, coming from being the skinny kid that no one really notices, to becoming the amazingly built guy, everyone wants to know and know about!What Motivates You To Follow A Healthy Lifestyle?
The fact that several conditions run in my family. It leaves me at very high risk , so a healthy lifestyle is key to living longer, not only for me but anyone looking to live long! Another major cause is the fact that, as I become older, my metabolism is slowing down, so I can no longer eat whatever I feel like and get away with it! A healthy body=a healthy mind=success in all fields, that's what I'm aiming for!
The compliments received also always help me along and there is always room for improvement as there will always be someone wanting to knock you off your throne! If you feel you are not at the top yet, just remember... the cream always rises to the top, and there is always space at the top!
Picture yourself playing for Manchester United, or being on the cover of every fitness magazine in the world. Enough to make you want to achieve your goals. Seeing this motto has always inspired me and was the catalyst behind me getting serious. "Even impossible says 'I'm possible!'"
If I ever doubt myself, I just look at how far I've already come and picture how far I can still go, it's infinite! I will always stay motivated, because I know where I want to go and what I want to do, and I know how to achieve this. When people tell me I can't, it spurs me on to prove them wrong, and most of the time, I'm right!
What Are Your Future Bodybuilding Plans?
People who know me know I like to dream big, nothing to me is impossible! I have so many plans and ventures I would love to pursue. In bodybuilding, I would hugely appreciate a sponsor at the moment that can help me achieve my goals safely and healthily! It would be amazing to be sponsored in the very near future, so I could start to compete in the fitness industry and hopefully win some contest.
I would love to start entering contests when I return to South Africa and hopefully progress through the ranks to the world stage. In the distant future, I would love to be a world famous trainer doing things like the Biggest Loser and training celebs. When I return to South Africa, I plan on entering the Men's Health look contest, which is a huge stepping stone to being on the cover of not only Men's Health, but other mags like Flex and Muscle and Fitness.
This exposure could even lead to Hollywood open doors to music, two of my other huge passions! I would love to achieve all this whilst being either a world class Soccer player, or extremely successful engineer. Everything you think is impossible is just a case of mind over matter! There are no limits to what is achievable, I believe I can do anything I set my mind to, and not to sound arrogant, I'm just extremely confident in the talents that God gave me!
What One Tip Would You Give Other Bodybuilders?
Always tell yourself you are the man, the best and you will always improve! Never take your eyes off your end goal and always have the discipline to stay set and focused on what you want to achieve! Never ever let anyone bring you down by telling you will never succeed. Don't even waste energy arguing with them, rather laugh it off and channel that energy into silencing them when you do achieve your goals. Always work hard, remember: Persistence, persistence, persistence will overshadow anything, even talent.
Who Are Your Favorite Bodybuilders?
The SuperSite helps me check where I stand against other teens and guys in general, and get tons of information on supplements, training, diet etc. Bodyspace helps me network and chat to other people getting tips and sharing and receiving information. BodySpace also allows me to check my progress and gives a huge platform for exposure and hopefully finding a sponsor soon!