Larry Burt Athlete Profile

Natural bodybuilding champion Larry Burt has been competing since 1980, and has over 35 competitions under his belt!
Larry Burt

Quick Stats

  • Larry Burt
  • 46
  • Saint Paul, MN
  • 5'9"
  • 182 lbs
  • 35
  • Abs
  • T-Bar Row
  • Now Foods Super Antioxidants

Your Background

Competition History

  • 1980 Teenage Minnesota
  • 1981 Teenage Minnesota
  • 1991 NANBA Natural Minnesota - 3rd in medium class
  • 1992 NANBA Natural Minnesota
  • 1993 NPC Grand Prix
  • 1994 NPC  Upper Midwest - 4th in middleweights
  • 1994 NPC Minnesota Classic
  • 1995 NPC Upper Midwest - 2nd in middleweights
  • 1995 NPC Minnesota Classic - 3rd in middleweights
  • 1996 NPC Gopher State - 5th in middleweights
  • 1997 NANBF 10,000 Lakes
  • 1997 NPC Mr.Minnesota - 2nd in middleweights
  • 1997 NPC Minnesota Classic - 4th in middleweights
  • 1998 NPC Mr. Minnesota - 1st in masters
  • 1998 NPC Midwest Ironman - 1st in masters
  • 1999 NPC Gopher State - 1st in light-heavyweights
  • 1999 NANBF 10,000 Lakes - 1st in submasters/1st in medium class
  • 2000 NGA Iowa State - 1st in submasters
  • 2000 NGA Upper Midwest - 1st in light-heavyweights/1st in submasters
  • 2001 INBF Midwest Musclefest - 2nd in light-heavyweights
  • 2001 NPC Midwest Classic - 3rd in middleweights
  • 2002 NPC Grand Prix- Masters Overall/ Best Abs Award
  • 2003 NANBF 10,000 Lakes - 1st in submasters/1st in tall class
  • 2003 NANBF Midwestern Classic - Overall Champion
  • 2003 NPC Mr. Minnesota - 1st in middleweights/1st in masters
  • 2003 NANBF USA - 2nd in submasters/5th in medium class
  • 2003 NANBF Great Lakes Classic - 1st in submasters/1st in medium class
  • 2005 INBF Great Lakes Pro Qualifier - 1st in light-heavyweights/1st in masters
  • 2005 NANBF Southern States Pro Qualifier - 1st in submasters/2nd in medium class
  • 2005 NANBF Great Lakes - 1st in submasters/2nd in medium class
  • 2005 NANBF USA Pro Qualifier - WNBF Masters Pro Card Received
  • 2006 INBF Great Lakes Pro Qualifier - 1st in Light-Heavyweights
  • 2006 NANBF USA Invitational - Overall Champion/ WNBF Pro Card Received
  • 2008 WNBF Pro American Championships - 6th in lightweights
  • 2009 IFPA Masters Pro Cup - 3rd Overall

What is your background and how did you get started in bodybuilding?

I was born with a sunken chest. My father started me with weights in the 70’s to correct the problem. Doctors recommended surgery, stating that weights would stunt my natural growth. Dad’s prescription of pull-overs, bench presses, and squats reversed the medical condition. I continued weight training for high school gymnastics. During this time, I entered my 1st bodybuilding contest, the Teenage Mr. Minnesota with my Dad competing in the same show. Since then, I’ve competed in 34 shows. Bodybuilding has opened up opportunities in judging, seminars, and personal training. 

Why do you love bodybuilding?

I love bodybuilding for the healthy lifestyle. It slows down the aging process, builds confidence and puts discipline into my life. Bodybuilding involves the mind, body, and spirit. Developing these 3 areas is a lifelong journey. 

Larry Burt Muscle Confusion


What is your training philosophy?

My philosophy is to train intensely, eat nutritiously, and rest adequately. My off-season consists of training 4 days per week. Each bodypart is only hit once per week. Contest training involves 6 days per week. Each muscle group is bombed twice a week. Cardio work is thrown into this phase. I change my routine every 8 weeks. I incorporate muscle confusion to shock the body into new gains. The body will adapt to a set routine, so we must change it to progress.

What's a good workout routine that has given you results?

Monday - Chest, Biceps and Abs

Notes: Chest and bicep sets are performed as follows:

  • Set 1 (8-10 reps)

  • Set 2 (6-8 reps)

  • Set 3 (4-6 reps)

  • Set 4 (3-4 reps)

Tuesday - Back, Triceps and Abs

Wednesday - Off

Larry Burt Healthy Bodybuilding Lifestyle

Thursday - Quads, Hamstrings, Calves and Abs

Friday - Shoulders, Traps, Neck and Abs

Saturday - Off

Sunday - Off

If you have to pick only 3 exercises, what would they be and why?

  1. Squat - It's an anabolic move that hits all the muscle groups.
  2. Floor Crunch - The best ab exercise. A strong mid-section reflects conditioning.
  3. Chin Up - Hits the back and biceps giving you a nice taper. 

What's the best training tip you could give to others?

Stay consistent with your training regimen. Log your workouts and monitor progress. Make the necessary changes in diet and exercise routines.


What is your philosophy on nutrition?

Try to keep the diet clean with one cheat day per week. Focus on quality nutrition consisting of a variety of protein, carbs, and good fats. Always drink 1/2 to 1 gallon purified water daily.

Give us a typical day in your off season diet:

The off-season diet is similar to the contest prep. The only difference is more carbs daily.

Give us a typical day in your diet (contest prep):

What are your favorite meals and foods?

My wife is a chef so she makes some creative combos with chicken breasts, brown rice, potatoes, and spicy dishes... the hotter the better! I enjoy recipes with jalapeno and haberno peppers.

Favorite cheat food?


What's the best training tip you could give to others?

Read labels. Know what you are putting into your body.


Larry Burt Stay FocusedWhat supplements do you use that give you great results? How do you use them?

  1. IDS Whey Protein Isolate for muscle building and recovery. Used post workout and bedtime.
  2. Now Foods Super Antioxidants to fight free radicals. Taken with breakfast.
  3. Now Foods glutamine powder for muscle recovery. Taken post workout and bedtime. 

What brands do you think are offering the best products at the moment?

Now Foods.

What do you think is a good off season muscle building stack?

Whey protein powder, glutamine powder, creatine powder.

What do you think is a good pre-contest/fat loss stack?

CLA, L-carnitine liquid, MCT oil.

Advice For Others

What are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?

  1. Attend a bodybuilding contest.
  2. Do some research through reputable sources like Muscle and Strength website.
  3. Hire a personal trainer that has competed. 

What is your best advice for looking your best on competition day?

Preparation is the key. Pick a contest date that allows you enough time to look your best. Losing 1-2 pounds per week is a pretty good goal. Train each workout as if it were your last. Stay focused and train hard.

How do you stay motivated? What advice would you give to someone who's having trouble staying on track?

Make short range goals. Try to accomplish them and build on their success. I pray for guidance and direction daily. Reading God's Word starts my day off on the right track. I will also play some motivational music on the way to the gym. My favorite is the original Rocky soundtrack. Motivation comes from within, so you have to tap into that power. Visualization has helped me a lot. Focus on the muscle group being worked (mind/muscle connection). If you have a problem staying on track, have an accountability partner for help.

Future Plans

What shows have you got coming up, where can we see you compete?

IFPA Pro Masters Cup in Council Bluffs, Iowa. 

What would you like to achieve in your natural bodybuilding career?

Make a positive impact on the young lifters, encouraging them to stay drug-free. Obtaining my bodybuilding pro card was a dream come true in 2005. Passing on honest information to others will save them a lot of wasted time. I feel very blessed with my long bodybuilding career.

Favorite Competitors/Idols

Who are your favorite bodybuilders and idols?

I like the physiques of Frank Zane, Russ Testo, and Lee Haney. I appreciate overall body symmetry vs. thick mass. The personal ministries of Russ Testo and Lee Haney have always interested me. The early physiques of Shawn Ray and Jay Cutler were very impressive.

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4 Comments+ Post Comment

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Posted Mon, 08/20/2012 - 06:23




1....? 2.....?

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Posted Tue, 07/31/2012 - 02:52


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Posted Mon, 08/02/2010 - 21:37
scott duncomb

hey Larry if you remember me from Austin high 1981 reply

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Posted Wed, 12/09/2009 - 19:46

Larry, thanks for the email alerting me to this site. I am reading over your training and eating etc and it is tremendously helpful.

I am glad you and Judy are doing great!

All the best to you this Christmas season.