1. Biography
• Name: Chad Martin
• Age: 29
• Height: 6’0”
• Weight (Contest): 195 lbs.
• Weight (Off-Season): 195 lbs.
• Body Fat: 12 %
• Hometown: McLoud, Oklahoma
• Gym: Home
• Profession: Mechanical Drafter
2. What got you started in bodybuilding/fitness?
I have always enjoyed lifting and exercising, however I was always a skinny kid in school, and later a skinny adult. I was happy with myself, but I had always wanted to have a bigger build. I had some free weights around the house and on August 2, 2008 I just set my mind to it. I wanted to know how big and strong I could get, and the only thing stopping me…was me. I started out at 145 pounds and now I weigh in at 195 lbs.
3. What keeps you motivated to train?
That’s easy…I know that if I stop training then I will return to where I started…and to me that’s what I fear. I have worked to hard to lose what I have gained. Compliments and seeing my gains are a major plus, however knowing what will happen if I stop is the major driver.
4. What workout plan has worked best for you?
I have done so many different splits, it’s hard to pick out just one plan. I would say that when I gave more attention to each muscle group it seemed to help.
For example:
• Monday – Chest
• Tuesday – Back
• Wednesday – Legs
• Thursday – Arms
• Friday / Saturday / Sunday – OFF
Day 1: Chest
• Barbell Bench Press - Medium Grip 3 sets of 10 reps, 1 set of 3 heavy negative reps w/spotter
• Barbell Incline Bench Press - Medium Grip 3 sets of 10 reps
Superset:
• Dumbbell Flyes - 3 sets of 10 reps
• Dumbbell Bench Press - 3 light sets of 10 reps
• Dumbbell Flyes - 3 sets of 12 reps
• Dumbbell Bench Press - 3 light sets of 10 reps
Day 2: Back
• Bent Over Barbell Row - 3 sets of 10 reps
• Lying T-Bar Row - 3 sets of 10-12 reps
• One-Arm Dumbbell Row - 3 sets of 10-12 reps
• Dumbbell Shrug - 3 sets of 10-12 reps
• Reverse Flyes - 3 sets of 10-12 reps
Day 3: Legs
• Barbell Squat - 3 sets of 10 reps
• Barbell Deadlift - 3 sets of 10 reps
• Leg Extensions - 3 sets of 10 reps
• Barbell Lunge - 3 sets of 15 reps
Day 4: Arms
• Lying Triceps Press 3 sets of 10 reps
• Tricep Pushdowns 3 sets of 10 reps
• Tricep Pushdowns - Rope Attachment 3 sets of 10 reps
• Tricep Dumbbell Kickbacks - 3 sets of 10 reps
• Barbell Curl - 3 sets of 10 reps
• Preacher Curl - 3 sets of 10 reps
• Seated Dumbbell Curl - 3 sets of 10 reps
• Dumbbell Bicep Curl -1 light set to failure
Days 5, 6 and 7: Rest
5. What is your philosophy about cardio?
Cardio is good if you need it. I try and watch my food intake and limit the need for cardio. I only do cardio if I feel like I’m gaining to much fat or if there is something going on in a few weeks that I need the extra cut.
6. What is your philosophy about weight training?
Weight training is the key for gaining strength and size. I try to go heavy and make the workout very intense. Intensity is a big factor that people overlook. They get too caught up in the workout regimen itself and do not put enough effort into the actual execution.
7. Do you prefer HIIT or steady state cardio?
I prefer HIIT. I don’t like cardio anyway, so let’s just get in there and get it done.
8. What are your top 5 favorite exercises?
• Bench Press
• Seated Rows
• Shrugs
• Squats
• Leg Press
9. What is your philosophy about nutrition?
Nutrition is just as important as training. This is maybe the hardest thing about bodybuilding because you constantly have to think about it and plan your meals out. Once you get in a routine, then it’s not that hard. Eating when you’re not hungry becomes normal and eating for nutritional value is priority over eating because it tastes good.
10. What nutrition plan has worked best for you?
I eat 6 to 7 times a day. This is my normal day:
• Breakfast – Weight gainer shake
• Snack – Oatmeal
• Lunch- Grilled Chicken sandwiches
• Snack – Protein Bar, or oatmeal
• Post Workout – Protein Shake
• Dinner – Meat and Cheese Omelet
• Before bed – Weight Gainer shake
11. What is your favorite cheat food?
Pizza and Mountain Dew are my weak points, however I do pretty well staying away when I need to.
12. What is your favorite health food?
Chicken…I love grilled chicken. It’s easy to cook, easy to find when you’re out, great tasting and best of all—it’s a great source of protein.
13. What supplements have given you the greatest gains?
Iso Mass Gainer and After Glow both seem to work well for me.
14. What does your pre and post workout nutrition consist of?
I don’t take a pre-workout. For my post workout, I use After Glow. It’s quick and easy…and to top it off, it tastes great.
15. Which tools have helped you most with your nutrition and training?
Probably the internet…I read as much as I can and then try to filter out all the myths and hearsay.
16. Have online resources (social networks) helped you in your training?
Sure they have. There are articles everywhere, but one major problem with this is inaccurate information. Keep in mind that most people are not experts (including myself) so don’t just take anyone’s word and run with it.
17. Who are your favorite fitness/bodybuilder competitors or role models?
I would have to say Arnold Schwarzenegger. Growing up, I remember watching all his movies. If I had to choose the “perfect” physique to have, it would be his.
18. What was the biggest mistake you made when you first started training?
The biggest mistake I made was I did not train my legs enough in the beginning. I was limited to what I could do with them at home without a squat rack.
19. What tips would you give to a beginner?
Read as much as possible about training and nutrition. Don’t neglect the nutrition aspect. Take advice from experienced lifters/bodybuilders. Don’t get discouraged too quickly. This is not an overnight change, it takes time. Take before and after photos, these will help with motivation in the future.
20. What are your future fitness goals?
I would like to see how far I can take myself. If I get to the point where I can compete, that would be cool. At this point, I’m just trying to get as big and fit as possible.
21. Where can we find you on MuscleDog.com?
Check out my profile HD2003 for more information.
