Musclemania Pro & Fitness Model Dickens Lambert Talks With Simplyshredded.com

Quick Stats:

Age: 34
Height: 5’10″
Weight: 200 lbs.

Photo Credit: Jason Mathas Photography

How did you get started with bodybuilding?

I used to be a dedicated soccer player for almost 10 years. However, I wanted to build more muscle so that I could physically surpass myself. Little did I know that I would like it so much (the training) that I would begin to take it more seriously, and read many books about bodybuilding and nutrition. I learned all the basics of training and nutrition so I could ultimately improve my physique.

The significant physical progress I made led me to compete at my first natural bodybuilding show 2 years later. I then became more and more dedicated to this wonderful sport.

Where does your motivation come from?

My motivation comes from firmly believing that bodybuilding is a mental and physical art form in which you become the master of your own creation. It challenges me both mentally and physically.

My motivation to achieve overall excellence continuously drives me to improve my mind and body in order to build the strongest mental strength I possibly can, and shape my body the way I desire within the limits of my natural genetics.

What is your diet like?

My diet is fairly simple. I take ALLMAX NUTRITION digestives enzymes before every meal and eat the same thing every day with little variation – 6 meals a day:

  • Meal 1: Oatmeal mixed with ALLMAX NUTRITION Isoflex Whey Protein
  • Meal 2: Couscous, Chicken Breast, Extra-Lean Red Meat or Fish and Green Vegetables
  • Meal 3: Sweet Potatoes, Chicken Breast, Extra-Lean Red Meat or Fish and Green Vegetables
  • Meal 4: Rice, Chicken Breast or Fish and Green Vegetables
  • Meal 5: Red Potatoes, Chicken Breast, Extra-Lean Red Meat or Fish and Green Vegetables
  • Meal 6: Couscous, Chicken Breast, Extra-Lean Red Meat or Fish and Green Vegetables

What workout routine has worked best for you?

I train 5 times per week and focus on training my upper body 2 times a week and legs only once a week. I complete very few sets on legs since it’s my strongest bodypart.

Full Routine:

Monday – Back and Chest

  • Wide Grip Pull Up 4x Failure
  • Barbell Bench Press 4×8-10
  • Bent Over Row 4×8-10
  • Incline Dumbbell Bench Press 4×8-10
  • Seated Cable Row (Medium Grip) 3×8-10
  • Seated Pec Press Machine 3×8-10
  • Close Grip T-Bar Row 3×12
  • Dumbbell Fly’s 3×12

Tuesday – Shoulders and Arms

  • Seated Dumbbell Press 3×8-10
  • Standing Barbell Curl 3×8-10
  • Close Grip Bench Press 3×8-10
  • Lean Away Dumbbell Lateral Raise 4×8-10
  • Alternating Standing Dumbbell Curl 4×8-10
  • Weighted Tricep Dips 4×8-10
  • Bent Over Dumbbell Reverse Fly 3×8-10
  • 45 Degree Incline Hammer Curl 3×8-10
  • Cable Tricep Extension w/ EZ Bar 3×8-10

Wednesday – Legs

  • Front Squat 3×8-10
  • Leg Curl 3×8-10
  • 45 Degree Leg Press 3×8-10
  • Standing Leg Curl 3×8-10
  • Dumbbell Lunges 3×8-10
  • Dumbbell Stiff Leg Deadlift 3×12

Thursday: Off

  • Rest Day

Friday – Back and Chest

  • Wide Grip Pull Up 4x Failure
  • Barbell Bench Press 4×8-10
  • Bent Over Row 4×8-10
  • Incline Dumbbell Bench Press 4×8-10
  • Seated Cable Row (Medium Grip) 3×8-10
  • Seated Pec Press Machine 3×8-10
  • Close Grip T-Bar Row 3×12
  • Dumbbell Fly’s 3×12

Saturday – Shoulders and Arms

  • Seated Dumbbell Press 3×8-10
  • Standing Barbell Curl 3×8-10
  • Close Grip Bench Press 3×8-10
  • Lean Away Dumbbell Lateral Raise 4×8-10
  • Alternating Standing Dumbbell Curl 4×8-10
  • Weighted Tricep Dips 4×8-10
  • Bent Over Dumbbell Reverse Fly 3×8-10
  • 45 Degree Incline Hammer Curl 3×8-10
  • Cable Tricep Extension w/ EZ Bar 3×8-10

Sunday: Off

  • Rest day

What has been your biggest accomplishment in the fitness field?

I have won many prestigious natural contests in the fitness field. Although I’m proud of it, nothing is more gratifying than helping the average person as well as novice to advanced natural athletes achieve their fitness goals.

Since opening my fitness and health business called BIO3fitness, my biggest accomplishment has been to help many fitness enthusiasts and competitive athletes achieve their highest level of personal excellence.

What is your supplementation like?

This is my supplement stack that I use year round:

  • ALLMAX NUTRITION RAZOR8
  • ALLMAX NUTRITION IsoFlex
  • VITASTACK
  • Razor8 Blast Powder
  • ISOFLEX
  • Razor8 fat burner
  • ALL WHEY
  • Waxy Maize 2300
  • Creatine
  • Aminocore
  • R-ALA
  • Omega 3 capsules

What are the 3 best tips you’d give to someone thinking about competing in natural bodybuilding?

  1. Believe in yourself.
  2. Don’t let people discourage you into thinking that you can’t achieve a world class physique naturally.
  3. Be motivated, dedicated and disciplined in your workouts and diet plan so that you can direct your energy towards achieving your personal fitness objectives.

Favorite Quote?

“First say to yourself what you would be; and then do what you have to do.” – Epictetus