Training profile of Rick Hall frequently asked questions and general stats.
General Information
Name: Rick Hall
Age: 23
Height: 6ft
Off season Weight: 235lb
Contest weight: 210lb
Number of year training: 2 years 4 months
Years competing: 1st competition was in 2011
Contest History: 4/18 Nabba North 1st timers , 7/23 Nabba Britain
Strongest body part: Back & Legs
Training
Most difficult body part to train: I enjoy training all body parts but Squats and Deadlifts are the most difficult in terms stress it places upon the body but in turn are the 2 exercises which add the most mass.
Favourite training routine: My training routines are quite simple i train to failure on every set and work past failure on most, negative and forced reps are used thus pushing my body pasts its limits and allowing for new growth.
Training goals: To win my class at national level by 25 and be competing around the 230-240lb mark.
Training regime: I have recently changed my routine to ‘’build’’ my body how i wish focusing on lagging areas thus sculpting my body into a greater physique for next year.
Training Routine
Chest
Flat bench
Warm up
X5 Sets to failure using heavy weights. Negatives and forced reps. 8-12 reps
Dumbell Flys
Warm up
X4 Sets to failure using heavy weights. Negatives and forced reps 8-12 reps
Shoulders
Shoulder press
Warm up
Dumbell press x 5 failure using heavy weights. Negatives and forced reps 8-12 reps
Dumbell Side raises x 5 failure using heavy weights. Negatives and forced reps 8-12 reps
As you can see its very simple the variant is the increase of poundage each week, the body is an adaptive process if you push it to new limits via more weight or reps it is forced to grow and if diet and supplementation (nutrition) is correct your body will have correct aminos, proteins, fats and carbohydrates to allow for growth.
Dieting
Diet off season:
My off season diet varies to a degree as I don’t like to let body fat creep to high for health reasons as believe my body works best at building muscle and functioning whilst I am lean, after all testosterone and metabolic rate is far higher when body fat is kept low.
I keep an eye on the mirror, make sure weights are going up and I’m growing , but the majority of the time I eat clean, meat coming mostly from steak, carbs mostly from oats and sweet potato.
Competition diet:
Is very similar to my off-season diet expect I tidy treats up, sauces, seasoning and I keep track of what I’m eating to a higher degree.
Supplements used off season:
In the off-season I use:
USN Pure Protein sold here at Gold Star I always prefer a blend as it gives me the best amino acid profile and timed release meaning my body is constantly in a positive nitrogen balance.
NoXplode is perfect for me pre training I take 1 scoop pre and put one scoop in intra training giving me energy , amazing pumps and vascularity.
I use the same supplements pre contest but drop them out 2 weeks prior to show and switch to adding Pure Aminos with all my water which can be up to 10ltrs a day!
Best training advice give to me:
Use a log book and record everything.
For more information:
Website: www.alphafitnessgroup.com
Email: Rick@thealphafitnessgroup.com
