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The Bodybuilding.com amateur of the week may not be ready for the Olympia stage, but he or she is making impressive gains while deriving the benefits of a fit lifestyle. Meet this week's winner! SIGN UP!


Our Amateur Bodybuilder of the Week was...
Lance M. Johnson

VITAL STATS
  • Name: Lance M. Johnson
  • E-mail: lance.johnson@amaisd.org
  • Age: 41
  • Where: Amarillo, Texas
  • Height: 5'3"
  • Weight: 235 Lbs.
  • Years Bodybuilding :22
  • Favorite Bodypart: Arms
  • Favorite Exercise: Deadlift, Squat, Incline Press, T-Bar rows, Upright rows.
  • Favorite Supplements: Creatine, Designer Protein,

How Did You Get Started?

I got "persuaded" into competing on a BET from one of my best friends, Darren Carlock, from Tulsa, OK. I had been competing in powerlifting for a couple of years. At all of our contests, the lifters would ask how long I had been bodybuilding. I just replied that I was a powerlifter. After hearing the same old thing for so long, Darren entered me into a BB contest that was held in Tulsa. He called and bet me that I wouldn't do it, so I had to prove him wrong. I dieted (?) for 3 weeks. I had no clue what to do or what to expect. I entered the Novice and Collegiate and won both of my classes and both Overalls. I am out in the audience while the Overall Open winner is getting his trophy. My friends said I put him to shame, so I pull off my clothes and run up on stage and have an impromptu posedown. The crowd just went nuts. I can't imagine doing that today. I would like to apologize to that guy, right now. It was the 1984 Mid-Western USA. Gosh, that really does sound rude, looking back.

What Workout Plan Worked Best For You?

I got the best gains in size and strength from a one body part/day schedule.

  • Monday- back
  • Tuesday- chest
  • Wed - legs
  • Thurs- arms
  • Fri- delts
  • Sat- calf/abs
  • Sun -off
I always train heavy with strict form. Usually around 14 - 18 sets/body part. I usually keep my reps down in the 3-5 range, always progressively heavier through the last set. I was never big on negatives or giant sets. Always get good and warm before going heavy. Guys are always asking me how long it took to get so big. When I say I have been training for 20+ years they think it took that long. It was a slow process of 8 - 10 years and I do think I continue to improve, but the biggest challenge for me now, is to KEEP it!!

Pre-contest is a totally different routine. Fast workouts, 45-60 min, 2-3 body parts at a time. I use much less weight, higher reps of 10 - 15 and completely different exercises are used. Ex: squats are switched out for sissys and lunges. Deads are replaced with seated rows and Hammer pulls. I always use as much free weights as possible. I have never been thrilled with machines, especially for growing.

What Supplements Have Given You The Greatest Gains?

I was shocked at what creatine can do. I was so skeptical, I didn't try creatine until it had been out for two or three years. I like glutamine, as well. I enjoy Met-Rx meal replacements and Designer Protein to help get enough good calories and protein. The new Designer bars are very good, too. I have to take glucosamine and chondroitin + MSM for my joints, especially lifting heavy again. Those work wonders for tendonitis and joint pain.

Why do you love Bodybuilding?


Who said anything about love?? After 22 years of training, I am the first to be amazed that I am still going strong. What I do love is the challenge to attain another goal. Whether it be get your squat up 10 kilos or come in tighter and drier at your next BB show, I do enjoy that aspect of training. I also enjoy staying ahead of all the young guys trying to pass me up or out do me in the gym. I won't stand for it. I also enjoy helping guys get ready for contests. We have been very successful so far. I will have to do one last BB show soon.

What Are Your Future Bodybuilding Plans?

I will be doing a powerlifting meet later this summer and plan on starting my diet soon after and try the NPC Nationals one more time in November 2002, while I am still qualified. I may try to compete at this show as a heavyweight - around 211 or so. I can hardly wait to get on that 17 week diet!!

What One Tip Would You Give Other Bodybuilders?

Take it slow and enjoy the changes you can make to your physique. Always lift with strict and correct form. The other big factor where I see most guys fail, when they want to grow and get bigger and stronger is: learn to EAT!! When I first went into the gym, I couldn't do the 180 lb. DB's on incline bench, nor could I eat like I do now. Both require progression. You have to work your way up to those 180's just like you have to work your way up to eating 7-8000 calories a day. It takes lots of practice!!

Who Are Your Favorite Bodybuilders?

That is tough. I always kept track of up and coming amateurs, like myself. Those are the guys I competed with and could relate to. I saw them improve, so I knew that I needed to improve. I was very impressed with a couple of guys from the mid-late 80's who I still think, should have and could have, made great pros - Matt Mendenhall and Ronnie Schweyer. If you out there, who are reading this, know who these guys are, you know what I mean. And if you don't know who they are, well, you missed two fabulous physiques who are as impressive as anybody out there today. That just shows how many great bodybuilders there are out there. I have been in posedowns with several guys who ended up turning pro. It is a tough sport and you have to be very diligent to make it into pro status. I have heard it myself, countless times, why aren't you a PRO?? Well, to answer your question, I, am my favorite bodybuilder.

Check out his web site: http://www.freekfizzeek.com


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