sim plyshre dde d.co m http://www.simplyshredded.co m/ifpa-pro -bo dybuilder-fitness-mo del-ryan-do rris-talks-with-simplyshredded-co m.

html

IFPA Pro Bodybuilder & Fitness Model Ryan Doris Talks With Simplyshredded.com Quick Stats:
Age: 24 Height: 57 Weight: 185 lbs.

How did you get started with bodybuilding?

I was an All-American Triple Jumper in high school. I was always extremely talented in sports but I didnt have enough structure and discipline to balance school and athletics. When I stopped running track I needed to stay f it. So I got a gym membership and started working out with two of my close f riends in 2007. I was extremely lucky because f rom the very f irst day they introduced me to articles f rom Layne Norton one of the most knowledgeable experts in the bodybuilding industry. So within a week of lif ting I decided I wanted to build muscle and compete by 2009.

Since that day I never looked back.

Where does your motivation come f rom?

My motivation is mostly innate organic thoughts. I think the reason why my f an f ollowing has gotten to the point that it is now is solely because of my ability to f ind motivation in the little everyday things. Anything f rom a poem to things I hear in ordinary day-to-day conversation. I think I just have a gif t of being extremely observant and I can vocalize how I f eel about it so that others can relate. I would also like to add this amazing quote by Winston Churchill to this section of the interview, I absolutely love it!

Success is stumbling from failure to failure with no loss of enthusiasm. Winston Churchill

What workout routine has worked best f or you?

I am sure most of you are already f amiliar with Layne Nortons Power-Hypertrophy split. Ive been a client of Layne Norton f or years now and it has always worked best f or me. Although I dont use the split yearround it always yields the best strength and size gains in the shortest amount of time. Even if I am not f ollowing this protocol exactly I always train in the Non-Linear Periodization.

Days 1-2: My goal is to go as heavy as possible. The reps are generally no lower than 3 and dont get much higher than 10. Days 4-6: I follow a general bodybuilding style hypertrophy rep ranges. I do not go to failure on these days. Instead, I stop 2-3 reps short of total failure.

Day 1: Upper Body (Max ef f ort) Day 2: Lower Body (Max ef f ort) Day 3: Rest Day 4: Chest & Arms Hypertrophy Day 5: Lower Body Hypertrophy Day 6: Back & Shoulders Hypertrophy Day 7: Rest

Day 1: Upper Body (Max ef f ort)

1) Bench Press

1- (40-45% of max) X 5 2- (50-55% of max) X 5 3- (60-65% of max) X 5 4- (70-75% of max) X 5 5- (80-85% of max) X 5 6- (90-95% of max) X 5 7- (100% of max) X 3-5 8- PR Attempt

2) Incline Dumbbell Flys

2 sets of 10

3) Dips

2 sets of 6-10

4) Standing Push Presses

4 sets of 5-8

5) Bent Over Row

1- (40-45% of max) X 5 2- (50-55% of max) X 5 3- (60-65% of max) X 5 4- (70-75% of max) X 5 5- (80-85% of max) X 5 6- (90-95% of max) X 5 7- (100% of max) X 3-5 8- PR Attempt 6) Lat Pull downs

3 sets of 5-8

7) Cambered Bar Curls

4 sets of 6-8

8) JM Presses

4 sets of 6-8

Day 2: Lower body (Max ef f ort)

1) Sumo Deadlift

1- (40-45% of max) X 5 2- (50-55% of max) X 5 3- (60-65% of max) X 5 4- (70-75% of max) X 5 5- (80-85% of max) X 5 6- (90-95% of max) X 5 7- (100% of max) X 3-5 8- PR Attempt

2) Romanian Deadlifts

3 sets of 5-8

3) Leg Curl

2 sets of 8-10

4) Leg Extensions

3 sets of 8-10

5) Standing Calf Raises

3 sets of 6-8

6) Seated Calf Raises

2 sets of 6-8

Day 3: Of f
Rest

Day 4: Chest & Arms Hypertrophy

1) Bench Press (Dynamic Effort)

6 sets of 3 reps with 70% of rep max

2) Incline Hammer Strength Press

3 sets of 10-12

3) Dips

3 sets of 12-15

4) Decline Cable Cross Overs

2 sets of 15-20

5) Cambered Bar Curls

4 sets of 10-15

6) Hammer Curls

3 sets of 15-20

7) Spider Curls

2 sets of 15-25

8) Skull Crushers

4 sets of 10-15

9) Cable Press Downs

3 sets of 15-20

Day 5: Legs
1) Box Squat (Dynamic Effort)

6 sets of 2 reps with 75% of 5 rep max

2) Hack Squats

3 sets of 10-15

3) Leg Extensions

3 sets of 15-20

4) Glute Ham Raises

3 sets of 10-12

5) Cable Pull Through

3 sets of 15-20

6) Standing Calf Raise

3 sets of 10-15

7) Seated Calf Raise

2 sets of 15-20

Day 6: Back and Shoulders

1) Hammer Strength Pull Downs

3 sets of 10-12

2) Hammer Strength Rows

3 sets of 12-15

3) Cable Row

3 sets of 12-15

4) Seated Dumbbell Presses

3 sets of 8-12

5) Dumbbell Lateral Raises

3 sets of 10-15

6) Machine Lateral Raises

2 sets of 12-15

7) Bent Over Laterals

2 sets of 8-12

8) Upright Rows

2 sets of 8-12

Day 7: Rest
Off

If you had to pick only 3 exercises, what would they be and why?
1. Romanian Deadlif ts: Above all they just f eel phenomenal. Hammies are my f avorite muscle to train hands down. If you get the movement down properly it f eels extremely gracef ul as well. A good hammie movement f eels like I am creating art. 2. Squats: Something beautif ul about the f eeling of sitting below parallel and it yields the best results f or all-around leg development 3. Hammer Curls: Its not the most ef f ective movement f or biceps but I like how the burn f eels on this lif t. I really enjoy a high rep hammer curl. And lets f ace it; it makes your arm look huge in the gym mirror while working out.

What is your diet like?

I am currently in contest prep so my macronutrients are a bit low. Normal days are 240 grams of protein, 115 grams of carbs, and 47 grams of f at. I have two high carb days a week either 3 or 4 days apart during the week at 220 grams of protein, 205 grams of carbs, and 42 grams of f at.

Sample Diet:

Meal 1: Scivation Whey or Fage 0%, Natural Peanut Butter, Rice Cakes Meal 2: 97% Lean Ground Beef , Green Beans, Sweet Potato, Marcona Almonds Meal 3: (Pre Workout) Chicken Breast or Tuna, Sweet Potato or Brown Basmati Rice Meal 4: (Post Workout) Chicken Breast or Tuna, Sweet Potato or Brown Basmati Rice Meal 5: Chicken Breast or 97% Lean Ground Beef , Shirataki Noodles (with a little pasta sauce), Spinach and a Fat Free Feta Cheese Salad

What is your supplementation like?

My year round supplements are fairly simple:

Scivation Whey Scivation X-Tend Scivation Sesamin Scivation EFA Primaf orce Creatine Monohydrate Primaf oce Z MA

Favorite Quote?
We didnt lose the game, we just ran out of time. Vince Lombardi

Facebook: http://www.facebook.com/nattypro