VITAL STATS Name: Niall Quinlan E-mail: niallquinlan@hotmail.com Age: 28 Where: Cork, Ireland Height: 6' Weight: 240 Lbs., Contest: 215 Lbs. Years Bodybuilding: 7 Favorite Bodypart: Triceps Favorite Exercise: Incline Smith Presses Favorite Supplements: Pro-X Whey, RAM recovery drink, Glutamine, Creatine Ethyl Ester, Tribulus

How Did You Get Started?

I went to the gym to help me gain some size & strength for rugby. I soon found that I preferred lifting weights to running around a muddy field. I also loved the way my body responded to the training and proper nutrition plan.

What Workout Plan Worked Best For You?

I believe in basic heavy movements. There's a reason exercises like bench pressing & squatting have been around forever: It's because they work! I usually train my body over a 4 day split:

Monday: Back & Biceps
Tuesday: Shoulders & Triceps
Thursday: Legs
Saturday: Chest

I pick 4 exercises for the larger muscle groups such as chest, back, shoulders & 2 each for biceps & triceps. Legs get 3 exercises each for quads & hams. I train abs & calves twice per week.

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Pre contest I do more supersets and generally up the intensity. I may also add another training day in & train arms separately. When I am working on strength I sometimes do a 6 week block of only 3 workouts per week. One day of heavy pulling moves, one day of heavy pushing & one day for legs. I feel that mixing things up will help your body to grow and keep you interested.

What Nutrition Plan Has Worked Best For You?

I take in 400 grams of protein a day, along with 400 grams of carbs & about 90 grams of fat off season, for a total of 4000 calories. When dieting, this is reduced gradually back to 50 grams carbs & roughly 10 grams fat for the last week.

What Supplements Have Given You The Greatest Gains?

I use Nutrition X supplements mostly. I use their pro-x protein, RAM recovery drink, XL Glutamine and NO-Xplode. I also use reflex tribulus and CEE Pro by Muscletech (However if any company wants to give me free supplements I'll try them out no sweat!).

Why Do You Love Bodybuilding?

I love the focus it gives me and how the discipline & determination of it has helped other areas of my life. I also love the fact that you get back what you put in as the harder your training and better your nutrition, the better your gains. I also love the camaraderie of the gym & the friends I have made through bodybuilding.

What Are Your Future Bodybuilding Plans?

I have taken this year off from competition in order to make some improvements. I hope to compete again in the Spring next year and win my class with at least 6lbs heavier bodyweight. Long term I would like to win the overall title at one of my next 5 contests & hopefully qualify for an international competition, but I have a way to go before that.

What One Tip Would You Give Other Bodybuilders?

Stick with it and block out any criticism that's not constructive or helpful.

Who Are Your Favorite Bodybuilders?

Frank Zane & Bob Paris. Symmetry rules!

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