Do you remember the first time you picked
up a dumbbell?
My child hood mentor Gus Handke taught my how to squat, bench and dead lift. After two weeks of training I was able to bench 115lbs and deadlift 300lbs. I was twelve years old and hooked for life.
What mistakes did you make as a newbie?
I would have to say I over trained quite a bit. I use to workout 6 days a week doing two muscle groups a day! I like working hard. By the time I was 19 I learned to execute one muscle group per day I started making bigger gains. On top of that I would have to say early on my nutrition sucked! I relied heavily on my workouts and genetics. Like everyone, I couldn't figure out how to get whole foods to work for me. That has made all of the difference in the world!
How do you manage to stay motivated and consistent?
I love getting pumped! It is the best feeling in the world. It gets me high. I get so use to feeling it all the time when I miss a day of training I feel like I am missing something. I know that when I get pumped it is at that time I am able to shape my body like a sculpture or and artist. My Physique is my life's work. I think about it all the time.
How do you feel about the new men's
I honestly feel like this new division was made for me. I stand over six and half feet tall and I feel I am able to exhibit how great a man of large stature can look from an aesthetic perspective. Working so hard to be my best I have realized there is nothing more aesthetically pleasing than the NATURAL body and all of its grace when it’s in top physical shape. Soon this class will be the most desirable look worldwide.
What are you most proud of?
- Winning 5 titles in bodybuilding and 1 in the new men’s physique class
- Wrestling professionally for the WWE
- "A Supernatural Lifestyle" my book wrote and am happy to see it reaching people and helping them reach their goals.
- I columnist for Natural Muscle Magazine
- But Most importantly I am happy with myself and proud to say I have never given up on my dreams.
How long do you usually spend in the gym?
At one given time about 1-2 hours. Any more time than that is a waste. If you are training hard you can't do it for longer than that at one time.
What rep ranges do you prefer and why?
It greatly depends on the muscle group, my training phase and workout split. I train legs typically high reps 12-25 for the most part but every so often I have to do sets of five real heavy to make my muscles remember how to push. My back I like 8-12 most of the time, shoulders I respond best to high reps, Arms I go as heavy as I can, chest lots of pyramid work.
What is your training routine like?
This is my current split:
Monday: 2 a day training split
- Morning workout explosive conditioning sprints 8 x 100 yard dash or stairs.
- One of my favorites is the truck push. Ill push my dodge ram as hard as I can for about 75 yards. As I am pulling it back into position that is my rest and
I repeat this for about 8 reps
- Evening workout is Functional training:
- Hand cleans (Real Heavy, 300lbs is my best),
- heavy upright rows,
- Heavy shrugs all for 5 sets of 5 reps.
- Then I hit calves two exercises for 3 sets of 10 each,
- sirratus- Hangers for two sets of 10 and Russian twist 2 sets of 25.
- Afterwards posing for 45 min.
Tuesday: Chest, abs, Calves
- I will pyramid my benches 10,8,6,4,
- hit some dumbbell presses the same,
- then cables and flys 4 sets of 12 to shape it up.
- ...and I may do some pushups and dips to failure to finish the pump.
- Calves 2 exercises for 3 sets of 10.
- Abs sit ups and leg raises for 2 sets of 15 to 25 each
- Posing 45 min (If I don’t have a client to train)
Wednesday: Back, Hams, Sirratus, Calves
I switch it up from starting with thickness or width each time.
- Deads Heavy 4 sets of 5-8,
- T-bar Rows Heavy (old School) 4 sets of 6-8,
- DB Row heavy 3 sets 8,
- heavy seated row 3 sets of 8-10.
- Pull ups 3 sets 10,
- Lat pull downs 3 sets of 8-10,
- Close grip pull downs 3 sets 10,
- Standing straight arm lat pull downs for a finisher 2 sets of failure
- Calves Horizontal Calve 3 sets 10,
- standing one leg calve 3 sets 10
I will do an hour of posing
Friday: 2 a day workout
6:45 am workout: explosive conditioning same as Monday
5:30pm workout: Arms, Calves, Abs
I start with which ever part of my arm needs more work. Since my arms are well balanced I just switch it up.
- Tri’s Press downs for warm up 2 or three sets of 10,
- Skull crushers super set with close grip pressed for 3 sets of 10 reps then 15 reps,
- One-arm overhead cable ext 3-4 sets of 10-12 reps.
- Then finish with one arm cable reverse curl or kick backs to failure.
- Heavy standing alternating dumbbell curls. 4 sets of 5 adding weight. I usually finish with 75 to 80lbs with strict form.
- Preacher curls 4 sets of 8, standing one arm isolation curls with elbow on the incline bench for 2 sets of burnout.
- Calves donkey calve 3 sets 10,
- standing calve 3 sets 10
- Abs Sit ups and leg raises like before.
- Posing afterwards if I don’t have clients to train.
Saturday: Quads, Calves
- leg extentions 3 sets warm up,
- Squat 5 - 6 sets 8 - 15 is start light and get heavier,
- hack squat 3 sets 15,
- leg press feet low and close 4 sets 25,
- One leg squat 2 sets of 15,
- finish with leg extentions 3 sets 10-12
- Seated Calves 4 sets 10
Sunday: Shoulders, Neck, abs, Calves
- Seated dumbbell presses 4 sets 8-10,
- Standing Shoulder fly 4 sets 20,
- Bent over fly drop set 3 sets,
- Rear Delt machine drop set 3 sets,
- Neck Machine front back, left, right for 3 sets of 10, superset that with calves 3 sets 10
- Abs sit ups and leg raises same as before
What is your diet when trying to get in peak condition?
I eat the same year round. I live on "A Supernatural Lifestyle." my weight only fluctuates a few pounds all year. To get in peak condition I take out a couple pieces of fruit, boost my protein to 350 - 400 and make sure I nail all of the times I am suppose to eat. Nutrient timing is incredibly critical for a natural athlete. This makes me hard as a rock.
My big secret is Eat whole foods, don’t mix sugars and fats, and time your nutrients. That’s all you really have to do. If you want to find out more check out my book "A Supernatural Lifestyle" at supernaturalphysiques.com
How do you deal with cravings for junk foods,
sweets and salty food?
I honestly don’t usually have any. If I do that means my body is trying to maintain homeostasis so I feed it what it asks for. I stay away from destructive catabolic metabolisms, even while I compete. If I need something sweet I just eat some fruit.
What do you think about when you have to
dig deep and push out that last rep?
I always say in my head, "Aaron, you know all the reps in front of this one didn’t matter, this is the one that makes you better. Stay with me Aaron!! This is what makes you a champion!!!"
Works every time...
Who are your favourite athletes, bodybuilders
or fitness models?
Arnold Schwarzenegger, Frank Zane. I want to look like to best of both of them.
What are your future goals?
Get my Pro card in Men's Physique Class at USA's in July.
Continue to work on my masterpiece.
What top 3 tips would you give to anyone
wanting to get CutAndJacked?
- Train hard
- Don’t mix sugars and fats
- Time your nutrients