VITAL STATS Name: Ben Schosha E-mail: beco019@yahoo.com Age: 36 Where: Albany, Oregon Height: 5' 11" Weight: 220 Lbs. Years Bodybuilding: 17 Favorite Bodypart: Arms Favorite Exercise: Flat Bench Favorite Supplements: Creatine, Champion Nutrition Whey protein

How Did You Get Started?

I first started lifting weights in college when I was 19. I went with a friend to the campus weight room. The setup was pretty basic. There was a universal machine along with a few other machines. Going to the gym quickly became a part of my routine. Later on I joined the local YMCA although that weight room was very limited. However, at least they had some free weights to work with. I continued to lift at the YMCA until I graduated.

I moved to Oregon about 12 years ago. It was at that time that my training really became serious. While I was in college I would only train during the school year. Upon my arrival in Oregon, I joined Gold's gym and began training without taking breaks over the summer. I also began to learn more about nutrition. This was especially important for me because I am a vegetarian. I quickly figured out that I was not consuming nearly enough protein. As soon as I increased my protein intake my progress really took off.

What Workout Plan Worked Best For You?

I have found through trial and error that the best workout plan for me was one in which I train each body part once per week. For most movements I complete three work sets. Here is my current training regimen:

Sample Training Week

Monday: Chest and Biceps.
For chest I do one incline movement and one flat movement. For my third exercise I do either pec deck or cables. I usually do a set or two of dips as a finishing movement. For chest I usually work in the 6-10 rep range. The exception to this is for dips where I aim for 20-40 reps.

For bi's I do standing dumbbell curls, machine preacher curls or one arm dumbbell preacher curls, and standing cable machine curls. I aim for 8-20 reps for bi's. I feel that low rep bicep work is potentially dangerous. I also never use a straight bar for bi's because of the stress it puts on my wrists. Machines and dumbbells just seem to allow me to feel the movement better.

Tuesday: Quads and Hamstrings.
For quads I typically do squats and leg press. I usually do at least 3-4 warm-up sets for which ever exercise I choose to start with. I only do two quad movements because my knees can't handle any more than that at this stage in my lifting career. For hamstrings I do a leg curl movement and stiff-legged deadlifts. Once again I only do two movements because of my old knees.

Wednesday: Off day

Thursday: Shoulders and Tri's.
For shoulders I do either dumbbell presses or machine presses, dumbbell side laterals, and reverse pec deck for rear delts. I also do a few high rep sets of dips as a finisher. For tri's I do skull crushers, standing rope extensions, and seated single overhead dumbbell extensions or a variation of the same exercise using a rope on the cable machine. I hate pushdowns and almost never do them.

Friday: Back and Calves.
For back I do a pulldown movement, seated rows, bent rows or hammer strength low rows, and a few sets of pullups. I also do dumbbell shrugs or hammer strength shrugs. For calves I do four sets of seated calf raises and four sets of standing calf raises. I aim for 20-30 reps. This is the only way my calves will grow. Lower reps don't work for me

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What Nutrition Plan Has Worked Best For You?

As a vegetarian it has taken me some time to figure out how to meet my nutritional needs from a bodybuilding standpoint. I take in about 240 grams of protein per day, most of that coming in the form of whey protein. I have also recently started using a plant based meal replacement called VEGA put out by Sequel Naturals.

This product helps me meet my needs for essential fats and also provides extra protein and fiber. I consume a lot of oatmeal and a lot of bread. I also love peanuts and cashews. I also try to get in as much in the way of fruits and vegetables as possible. However, as strange as it might sound coming from a vegetarian, I am not a big fan of vegetables.

I also take a daily pack of vitamins. I have never counted calories. I just make sure that I get in my 240 grams of protein and then eat what ever else I feel like. I have discovered that I can consume a very large amount of carbs without gaining fat.

What Supplements Have Given You The Greatest Gains?

The two supplements that have proved to be the most effective for me are whey protein and creatine. For a vegetarian bodybuilder these two supplements are essential.

Why Do You Love Bodybuilding?

I love bodybuilding because I love to train. I actually don't really enjoy being on stage. This is part of the reason why I have not competed for about seven years. I also enjoy bodybuilding because it is a vehicle for breaking the stereotype of the scrawny pasty and generally unhealthy vegetarian.

What Are Your Future Bodybuilding Plans?

I honestly don't know when I'll compete again. My life has been extremely busy since the birth of my son in March. However, I will always train as though I was planning on competing.

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What One Tip Would You Give Other Bodybuilders?

Don't get caught up in comparing yourself to other people at the gym or at shows. This will inevitably lead to frustration and disappointment.

Who Are Your Favorite Bodybuilders?

Dexter Jackson in my opinion has the best build in the sport.

More Pictures!

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