John Quinlan has had a career in bodybuilding, powerlifting, professional wrestling and modeling since he was 19 years old. John graduated from Springfield College with a degree in Movement in Sports Studies. It was while he was studying at Springfield that he started competing in bodybuilding shows, back in 1997.
But John also competed as a pro wrestler and traveled with his superstar WWF wrestling buddy Brutus "The Barber" Beefcake. His career in wresting started in 1999 and lasted until he retired end of 2002. John was always into health and fitness and he has some rather specific ideas on how to gain muscle.
For example, he explains that since his days in college at Springfield he has learnt to take his bodybuilding holistically. John says that his bodybuilding training was something that has always been extremely strict. In his own words, if you donít get results then it because you were lazy.
John says his training was very ordinary, he explains that he would only tweak or fine-tune his training when preparing for a bodybuilding show. In the off-season his weekly training routine would be 3 days a week training each body-part only once a week.
His off-season training would look like this:
Monday: Chest and Shoulders
Incline Bench-press 4 sets 12 reps, 10 reps, 8 reps then 6 reps
Incline D/B Flyes 4 X 8-12 reps
D/B Pull-overs 4 sets 12 reps, 10 reps, 8 reps then 6 reps
Seated Military Press 4 sets 12 reps, 10 reps, 8 reps then 6 reps
Bent-over D/B Raises 4 X 8-12 reps
Standing D/B lateral raises 4 X 8-12 reps
Squats 6 sets 15 reps, 12 reps, 10 reps, 8 reps, 6 reps then 4 reps
Barbell Lunges 4 X 8- 10 reps
Leg Curls 4 X 8-10 reps
Standing Calf Raises 4 X 15-20 reps
Seated Calf Raises 4 X 15-20 reps
Friday: Back and Arms
Deadlifts 6 sets 15 reps, 12 reps, 10 reps, 8 reps, 6 reps then 4 reps
Lat Pull-downs 4 X 8-12 reps
Bent-over B/B Rowing 4 X 8-12 reps
Standing Barbell Curls superset with Lying Triceps ext. 4 sets 12 reps, 10 reps, 8 reps then 6 reps
Seated D/B Curls 4 X 8-12 reps
Triceps Pushdowns 4 X 8-12 reps
This information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.