Musclemania Competitor Shawn Wolfe Talks With

How did you get started with bodybuilding?

I’ve always been into sports mainly to stay in shape for the military. When I got assigned to Japan I started focusing more on strength training and less on cardio and aerobic activities and I started noticing gains in my size and was very happy. One day I was asked had I ever considered bodybuilding, I was told that I had what it takes to do really well in the sport. From there I began doing research, the different exercises, nutrition, contest prep, etc! A year later I entered my first competition where I won the overall title of Mr. Northern Japan and haven’t looked back since! For me Being 100% Natural and competing 100% Natural has always been my belief and something that I am extremely proud of. It takes a lot more work, dedication, and time but is more gratifying than what others seem to achieve overnight with the help of performance enhancing products. Using performance enhancing drugs for sports, in my opinion, is an easy way out of working hard…a quick “HIGH” if you may. Not to mention what long term effects that they may have on your body, those are risks I’m not willing or ever want to take. I’m happy with my past accomplishments and those I have “YET” to accomplish naturally!

I’ve competed in different organizations, some drug tested others not, but I have always stood proud and represented all the “NATURAL MONSTERS” out there. I will continue to be 100% drug free and represent all the Natural competitors and organizations very well!

Where does your motivation come from?

My motivation comes from that next Competition! I always feel as though I’m going in as the “underdog,” so I train as if I have something to prove, every single time I step into the gym I make it count, cause I know there’s someone out there who doesn’t want to be beat. So I know they’re giving it all they got.

I picture that guy, his drive, his goal and I’m training to destroy that!!

What workout routine has worked best for you?

Sample Routine

Monday: Chest

  • Flat Bench: 3 heavy sets, 10 reps/1 burn-out set, 25 reps
  • Incline Dumbbell Press: 3 sets, 12-15 reps
  • Cable Crossovers: 3 sets, 12-15 reps
  • Pushups: 3 sets to failure

Tuesday: Back

  • Pullups: 3 sets to failure
  • Barbell Rows: 3 heavy sets, 1 burn-out set, 25 reps
  • Seated Rows: 3 sets, 12-15 reps
  • One-Arm Dumbbell Rows: 3 sets, 12-15 reps

Wednesday: Shoulders

  • Dumbbell Shoulder Press: 3 sets, 15 reps
  • Dumbbell Side Raises: 3 sets, 15 reps
  • Rear Delt Raises: 3 sets, 15 reps
  • Smith Machine Shrugs: 3 sets, 12-15 reps
  • Cable Upright Rows: 3 sets, 15 reps

Thursday: Arms

  • Dumbbell Curls: 3 sets, 10 reps each arm
  • Barbell Curls: 3 sets, 12-15 reps
  • Cable Curls: 3 sets, 15 reps each arm
  • V-Bar Pushdowns: 3 sets, 12-15 reps
  • Close-Grip Bench: 3 heavy sets, 10 reps, 25 reps
  • Overhead Tricep Extensions: 3 sets, 15-20 reps

Friday: Legs

  • Leg Press: 4 sets 12-15 reps
  • Walking Lunges: 3 sets, 20 yards each
  • Leg Extensions: 3 sets, 20-25 reps
  • Standing Leg Curls: 3 sets, 12-15 reps
  • Lying Leg Curls: 3 sets, 12-15 reps
  • Stiff-Leg Deadlifts: 3 sets, 15-20 reps
  • Seated Calf Raises: 4 sets, 15-20 reps
  • Standing Calf Raises: 4 sets, 15-20 reps

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

  1. Leg Extensions – Gives me that quad definition others lack
  2. Bent over rows – Brings out the X-Mas tree effect in my Back
  3. Dumbbell overhead press – For shoulder separation and mass

What is your diet like?

Sample Diet:

  • Meal 1: Oatmeal, 1/4 cup of raisins, 8 egg whites
  • Meal 2: 6 oz of turkey, Protein drink
  • Meal 3: Steak, 1/2 cup of veggies, 1/2 cup of rice
  • Meal 4: ½ cup of mixed Nuts, Protein drink
  • Meal 5: Baked chicken, Baked potato
  • Meal 6: Protein drink

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

  • Pre-workout – 52 grams of protein about 45 mins to an hour before hitting the gym.
  • Post- Workout- Creatine/Glutamine/BCAAs with chicken breast and veggies.

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

Normal Cardio – I love the treadmill, nice steady walk at an incline does the trick for me and it helps with my overall leg definition!!

What is your supplementation like?

  • Creatine -Size and Strength- 6 weeks on 6 weeks off
  • Glutamine – Recovery
  • Fish oil – Essential Fats and Joints
  • Multi Vitamin – Overall health
  • Protein- Key to any Bodybuilder
  • BCAAs – Muscle Preservation

Favorite Bodybuilders?

Kevin Levrone, Shawn Ray, Lee Lebrada, Flex Wheeler, Dexter Jackson

Favorite Quote?

“Bodybuilding is an Art.. I paint for 20 weeks using weights and nutrition as my brush… I display my portrait on Stage.. MASTERPIECE!!!” –Mr. Wolfe