National Level Figure Competitor & Fitness Model Andrea Holliday Talks With

How did you get started with bodybuilding?

I’ve been lifting since I was 15 years old. I started in a tiny gym, training with 2 older men who had a passion for bodybuilding. I quickly saw results and instantly knew I was hooked! I had always been curious about bodybuilding competitions. A girl I knew from the gym was a competitor and encouraged me to get into the sport. She asked me if I had ever competed and I said no, but that I had thought about it before.

I didn’t know much about the sport, other than what I saw in the bodybuilding magazines but I had always wanted to look the way those girls did, so I decided to give competing a shot.

Where does your motivation come from?

Staying focused on the goal is what keeps me on track. It’s easy to get frustrated and the stress can be overwhelming at times. You just have to remember why you’re doing all this to begin with.

Usually I will avoid the crowded gyms during this time, so my training is on point and there’s nothing to distract me.

What workout routine has worked best for you?

I do whatever my trainer has on my plan! Every competition prep is different; it varies depending on what I did during my off season. I only train one body part a week to avoid overworking my muscles.

Full Routine:

Monday: Back

  • Wide Grip Pull Ups 4 x 10
  • Seated Rows 4 x 10
  • Close Grip Pull-downs 4 x 10
  • One Arm Rows 4 x 10
  • Hyperextensions 4 x 10

Tuesday: Arms

  • Dumbbell Curls 4 x 10
  • Hammer Curls 4 x 10
  • Concentration Curls 4 x 10
  • Kickbacks 4 x 10
  • Skull Crushers 4 x 10
  • Rope Pulls 4 x 10

Wednesday: Shoulders

  • Dumbbell Press 4 x10
  • Arnold Press 4 x 10
  • Lateral Raises Drop Set 4 x 10
  • Front Raises 4 x 10
  • Reverse Peck Deck 4 x 10

Thursday: Rest

  • Recovery Day

Friday: Legs

  • Squats 4 x 10
  • Leg Press 4 x 10
  • Straight Leg Deadlifts 4 x 10
  • Leg Extension 4 x 10
  • One Legged Curls 4 x 10
  • Lunges 4 x 15

Saturday: Chest

  • Dumbbell Pullovers 4 x 10
  • Incline Flies 4 x 10
  • Pec Deck 4 x 10
  • Plate Pulls 3 x 20 ft.

Sunday: Rest

  • Recovery Day

What is your diet like?

Sample Diet:

  • Meal 1: 4 Egg Whites and 1 serving of oats
  • Meal 2: 4 oz Chicken and Broccoli
  • Meal 3: 4 oz Tuna and 4 oz Yam
  • Meal 4: Protein Shake
  • Meal 5: 4 oz Tilapia and Rice Cake
  • Meal 6: 4 oz Chicken and Brown Rice

What are your tips for success?

First and foremost is the drive and determination! You have to be able to stay with the program through the hunger, pain, blood and sweat if you want to succeed. Second is the mind. You can have awesome genetics, but you won’t reach your full potential unless your mind is in the right place! Third is passion. This quote by T. Alan Armstrong will explain why.

“If there is no passion in your life, then have you really lived? Find your passion, whatever it may be. Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you.” ~ T. Alan Armstrong

Favorite Quote?

There are two things to aim at in life; first to get what you want, and after that to enjoy it. Only the wisest of mankind has achieved the second. ~ Logan Pearsall Smith

Photo Credits: Satio Photography