IFBB Teenage Mr Australia Mike Dorn Talks With Simplyshredded.com

How did you get started with bodybuilding?

I got started into the world of bodybuilding when I was 16 years old. I had always wanted to be big one day idolizing Arnold when I was growing up. Then when my good friend asked me to join the gym with him I was very keen and that’s when it all began for me!

I didn’t know anything about training or nutrition at the time like most beginners but I have learned a lot so far and continue to do so.

Where does your motivation come from?

My motivation definitely comes from professional bodybuilders and striving to look like that one day. That is what drives me in the gym and gets me eating all of my meals each day.

What workout routine has worked best for you?

My current training split has worked very well for me

Monday – Quads, Calves

10 minute warm up on bike
Squats
Leg Press
Leg extensions
Hack squat
Seated Calf Raises
Standing Calf Raises

Tuesday – Chest, Biceps

Flat Bench (alternate with incline each week)
Incline Flys (alternate with flat each week)
Seated Chest Press
Wide Grip Dips
Standing Barbell Curls
Concentration Curls
Incline Dumbell Curls

Thursday – Back, Traps

Deadlifts
Close Grip Pulldowns
Barbell Rows
Seated Rows
Dumbell Rows
Wide Grip Chinups
Dumbell Shrugs
Crunches
Machine Crunches
Leg Raises

Friday – Hamstrings, Calves

Lying Leg Curls
Standing Leg Curls
Stiff leg Deadlifts
Seated Calf Raises
Donkey Calf Raises

Saturday – Shoulders, Tri’s

Reverse Flys
Bent Over Dumbell Row
Military Press
Seated Dumbell Side Raises
Incline Machine Press
Cable Side Raises
Tricep Pushdown
Skull Crushers
Single Arm Reverse Pushdown

If you have to pick only 3 exercises, what would they be and why?

Squat
Deadlift
Benchpress

These 3 main exercises together are great for building overall mass to the body

What is your diet like?

My off season diet is currently like this

Meal 1 – 8 whole eggs, 1 cup oats
Meal 2 – 8 oz chicken, 250 grams of white rice
Meal 3 – 50 grams whey isolate, 1 cup oats, 1 tablespoon of natural peanut butter
Meal 4 – 8 oz lean beef, 250 grams white rice, 1 cup of green beans
Meal 5 – Same as meal 1
Meal 6 – Same as meal 3

They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?

My pre workout meal would be any of the above depending on what time I am training. Post workout I have 50 grams of Whey Isolate and 80 grams of Waxi Maize. Followed by my next meal 1 hour later.

When trying to cut down do you prefer to use HIIT or just normal cardio?

Just normal cardio with low intensity and high duration. I like to keep my heart rate between 100-130.

What is your supplementation like?

Whey isolate, multivitamin and minerals, fish oil, creatine. This is what I use throughout my off season.

Favorite Bodybuilders?

My favorite bodybuilders are Kai Greene, Jay Cutler and one of the newest IFBB pros from over in South Africa Marius Dohne! I see great things coming from him in the future!