Quick Bio:
Age: 19
Height: 6’3″ - 190 cm
Contest Weight: 225 lbs - 102 kg
Off-Season Weight: 285 lbs - 130 kg
Location: Virginia, United States
How did you get started with bodybuilding?
I grew up in a house where Pumping Iron was played for me when I was a young kid like 3-4 years old. I always was fascinated with bodybuilding because I thought seeing the transformation is so addicting. I love that you can watch your body change in a matter of a couple months and I knew it’d be a very positive thing to put my energy into. And it turns out that I responded very well.
What keeps you motivated?
My motivation is… The fact that I do things that other people aren’t willing to do in the gym. Training is something that people don’t really put a lot of emphasis on nowadays. I may not be the most genetically gifted bodybuilder, but I train like one, or one should… I hate letting myself down. I believe everyone knows what the right thing is to do and what really challenges them and you have to find the motivation in yourself - am I really doing enough?
The answer is usually no. You gotta be honest with yourself if you want to be a champion.
What is your current workout routine?
- Monday - Shoulders and triceps
- Tuesday - Leg day
- Wednesday - Arm day
- Thursday - Back
- Friday - Chest
- Saturday - Hamstrings and glutes
- Sunday - Abs, forearms and calves
Cardio every morning fasted.
If you had to choose only 3 exercises, what would they be and why?
Bench, Deadlift, Squat. Nothing puts on size better than the compound exercises in my opinion and in my experience. However, for bench I would make it a smith machine instead of a free weight. I feel that free weight bench press is a dangerous exercise and can often leave a bodybuilder with a torn pec.
Competition history:
I believe I’ve done five shows now. Three shows at 16, one at 17, one at 18. Two coming up. I won most of them except the first one. But the first show I did I beat three 24 year olds at 16!
What is your favourite form of cardio?
Stairmaster or also called Stepmill
What is your diet like?
Six times a day. Chicken, almonds, peanut butter, omega-3 whole eggs, egg whites, olive oil, protein shake.
What supplements do you use?
I use True Nutrition’s Whey protein powder and Dave Palumbo’s Species Nutrition Fiberlyze.
What are your future goals?
Win Teen Nationals
Instagram: johneffer
YouTube: John Effer | Teen Bodybuilder
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