Featured Bodybuilder: Rico van Huizen

Rico van Huizen

Age: 20

Height: 5 ft. 9 inch

Body Weight: Offseason 187 lbs

Measurements & Stats:

Arms flexed: 44 cm

Chest: 111 cm

Legs: 62 cm

Squats: 440 lbs for 9 -12 reps

Incline bench: 286 lbs for 7 reps

Leg press: 990 lbs for 8 reps

Incline dumbbell press: 114.4 lbs each dumbbell for 12 reps

When did you start Bodybuilding & how did you get started?

I started bodybuilding seriously at the age of 16. When I was 15 I started to workout in a local gym, but the gym was more a health spa. So I looked for a hardcore gym and found one nearby. When I saw the athletes there, training hard and focused, I knew this was the right gym for me.

Every day I went to the gym but didn’t know much about the sport itself, so I started exploring the Internet and watched tons of YouTube-videos to get information about workouts and nutrition. I saw masses of pictures of bodybuilders and fitness figures, but I didn’t want to look like those massive Olympian bodybuilders. So then I found out there is another way: natural bodybuilding. I talked with the gym owner and asked him if he could help me out with setting up a diet plan, because I wanted to participate with a national show. He said ‘Yes I can help you, but it will be hard’. From that day bodybuilding plays a major role in my life.

Describe your training program:

My training is different every single week. I don’t want my body to get used to my trainings.

I am following a training system called ‘the training secret’ and is based on different kind of ranges in one movement.

A lot of supersets or quad sets (super setting 4 exercises).

For example:

Monday: Shoulders

Shoulders press full range super setting with shrugs

Shoulders press 4 sets full range 9-12 repetitions

Shrugs 4 sets middle range 6-9 repetitions but heavy

Shoulders dumbbell press super setting with Front Raises

Shoulders dumbbell press 4-5 sets top range

Front raises middle range 4 sets

Tuesday: Arms

Dumbbell curl super setting with a triceps exercise (triceps pushdown)

Dumbbell curls heavy weight, full range 4 sets

Triceps pushdown middle range 4 sets

Spider curls super setting with triceps overhead dumbbell extension

Spider curls top range 4 sets

Triceps overhead dumbbell, bottom range 4 sets

Wednesday: Split session Chest and Back

Chest

Incline bench press super setting with Incline Flyes

Incline bench press, heavy weight 2 sets middle range, next 2 sets top range

Incline Flyes, full range 4 sets

Decline bench press super setting with decline Flyes

Decline bench press, heavy weight 2 sets middle range, next 2 sets top range

Decline Flyes, 4 sets middle range

Back all exercises full range and no supersets

Back Seated Row

Close Grip Lat Pull down

Back High Rows Machine (bar to sternum)

Bent over rowing

Thursday: Legs

Quad setting all the movements 4 sets.

Squats, middle range

Leg extension, full range

Leg press, first 2 sets top range, next 2 sets middle range

Walking Lunges, full range

Friday, Saturday and Sunday rest or cardio/kickboxing.

Describe your diet and supplementation:

My diet is consistent all the time; so brown rice, chicken and vegetables with olive oil.

My diet is based on my needs to feed the Lean Body Mass. So changing the ratios for Carbs, Proteins and Fats is crucial.

I eat 5 times a day, every 3 hours.

Brown rice 320 grams

Chicken 165 grams x 5 times a day

Asperges 100 grams

Olive oil 1/2 tablespoon

If I am not able to eat my rice meal, I will have a shake with oatmeal and olive oil.

What are your favorite supplements?

Noxipro preworkout creatine

Dymatize iso-100 hydrolized whey

BCAA

Bodybuilding Achievements:

My main achievement is winning the European championship Musclemania in the junior division in St. Albans, England in September 2011. The next is placing 2nd in the junior division at the Musclemania England contest in April 2011.

The European championship qualifies me for the Musclemania World championship in Las Vegas and the Musclemania Universe in Miami.