What is your athletic background, and how did you get involved with bodybuilding?
I am currently a WBFF pro fitness model competing for the world championship title. I started getting involved in fitness as I have been playing football throughout my entire life. I had played so much that without knowing I had developed a ripped physique and began to get many compliments from people and suggestions to get into modeling.
I started fashion modeling and acting, however I got too big to do fashion work so I decided to transition into fitness modeling…who knew there was a whole industry for that right?
What were the major milestones that gave you that "extra" motivation boost?
What keeps you motivated?
Goals! I constantly set goals for myself. Without a goal, what is the purpose of life? Your life would be boring and repetitive and you would have nothing to look forward to.
Who were your heroes growing up and how did they help inspire you to get involved with bodybuilding?
My mother is definitely my hero! She is the hardest working person I know, and if she can work that hard…what is my excuse? I guess I don’t have one.
What does your current training and split look like, and what do you like most about it?
I am a big believer in short rest periods in between sets, and constantly maintaining an elevated heart rate to keep a constant flow of calories burning.
- Monday - Circuit Training and Shoulders
- Tuesday - Legs
- Wednesday - Back
- Thursday - Abs
- Friday - Arms
- Saturday - Chest
- Sunday - Cardio, Swim, Bike or Hike
|15 Minutes Upper Body Circuit - Repeat 5x|
|Plyo Push Ups||20|
|Seated Arnold Press||4|
|Front Barbell Raise||4|
|Side Lateral Raise||6|
|Step Ups||4||Each leg|
|Single Leg Squat||3||Each Leg|
|T-Bar Row (Last 2 sets are drop sets)||6|
|Deadlift||3||40 - 135 lbs|
|One Arm Dumbbell Row||4|
|Toe Press Calf Raise||3|
|Standing Calf Raise||100|
|Calf Jump Stretch||100|
|Hand to Foot Touches||200|
|Bent Over Barbell Curl||2|
|Tricep Push Ups||200|
|Cable Push Down - Overhand Grip||3|
|Cable Push Down - Underhand Grip||3|
|Wide Incline Push Ups||200|
|Barbell Bench Press||4|
|Dumbbell Decline Bench Press||4|
|Cable Flye - High Pulley||3|
|Cable Flye - Low Pulley||3|
How often do you perform cardio?
I perform cardio daily, usually about 15-30 minutes maximum just to keep my heart healthy and keep my body tight. Although I am a huge believer that your fat loss should come through clean nutrition and through high intensity workouts with short rest periods.
How often do you change your training routine, and do you periodize your training?
My training routine is fairly consistent, although I perform weekly circuits that I will alter. I will always try new workouts and attend workshops to learn new training styles and techniques. Learning and educating yourself is extremely important in this industry whether you use what you learn or not.
What are your thoughts on fasted cardio?
What are some of the most common mistakes made when someone is trying to build muscle and/or get ripped?
Eat clean and lift heavy. Many people tend to have a bad habit of bumping up the cardio super high, decreasing the weights and food intake when trying to get ripped. That is a recipe for disaster. The intensity of your workouts should increase, which means you may even need more calories in your diet to sustain muscle mass.
What are some of the biggest training mistakes you’ve made?
Definitely not lifting with proper form. I believe many people make this same mistake because we are too caught up in how much we lift and not how we lift. Form is very important to isolate certain muscles properly.
Example: You can bicep curl a 40lb dumbbell with poor form, utilizing only 50% of your bicep to lift the weight. Or you can lift a 30lb dumbbell with perfect form and get your bicep engaged 100% and get more out of that same workout with less weight.
What are your favorite cheat meals and foods?
I consume a weekly cheat meal of anything I like except no chocolate, fried foods or bread. Usually it's something fairly healthy…I can't get myself to consume junk sometimes. It's very hard!
What does your current supplementation plan look like?
What are some of your favorite motivational quotes?
Tears will get you sympathy, sweat will get you results!
If someone wants to connect with you, where can you be found?
- instagram @amerthehammer
Do you have any tips for someone who is looking to compete in your sport?
Watch a show, meet people who have been there and done that. Always seek wisdom and not opinion. Wisdom comes from somebody who is experienced in the field, advice comes from just an opinion of somebody who is not experienced.
Arsenik Photography, Jason Ellis Photography, Hammer Fitness