Name - Louise Rogers
Age : 27
Gym you train at and location: Foundation Fitness (Sandhurst), Studio 1 (Farnham)
Q.1 Why did you start training and did you have any goals of competing to begin with?
I originally began bodybuilding training when I was around 21 years old... although before that I had experimented with power lifting, which was fun! I was also a cardio queen spending hours working out on the cross trainer and treadmill...I also competed in athletics in my teens; sprinting etc...
I was originally introduced to weight training through a colleague at a gym where I worked. I found it fun, and soon noticed a change in my physique – gaining tone to my arms etc. Before long I had given up my extensive cardio regime and switched to bodybuilding training completely.
Q.2 What is your current training schedule like? How does it differ between pre-contest and off season? Do you do much cardio work?
My current training split looks like this:
- Glutes/Hams
- Chest
- Bi’s/Tri’s
- Quads/Calfs
- Back
- Shoulders (once fortnight)
I have discovered that lighter training is more appropriate for my lower body whilst for my upper body I prefer to train heavier. I used to train very heavy a few years ago, but I have ceased this as I have gained enough size for my class.
Currently during the off season I do around 20-30 minutes of cardio 4 times per week. I opt for the cross trainer, stepper, or treadmill.
This split will change shortly as I will be preparing to compete at the IFBB World Championships. I will change my training to emphasise any weak spots. Plus I will begin incorporating further cardio sessions into my training.
Q.3 How long have you been competing?
Just a year!
Q.4 What are your main competitive achievements?
I’m the current British Bodyfitness Champion.
Q.6 Who are your main sources of inspiration in your training and whose physiques do you most admire?
I admire lots of physiques although the long standing figure competitors I particularly like are: Malika Zatouni, Rachael Grice, Cory Everson, Gina Allioti and Jenny Lynn.
Q.7 What are your current competitive goals?
I am currently training to compete at the IFBB World Championships in Italy October 2009 in the tall Bodyfitness class. This is the opportunity to win a figure pro card; although to achieve that I would need to place in the top 6. Realistically as only my third ever competition I may not achieve it this time round, but I will most certainly try my best. If I don’t achieve one here I will compete at next year’s European Championships.
Q.8 Why do you feel you have been able to make continuous gains over the years?
Through discovering what works best for my body... I have tried numerous types of training, experimenting with different exercises and diets etc... What works for some doesn’t work for others, and I guess to an extent I’ve discovered what sort of training works best for me.
I also feel that in any sport with continued commitment and dedication you will improve. I am 100% dedicated to my training and I train because I love it... not just to compete.
Q.9 What are your thoughts on female bodybuilding at this time with their being multiple classes to suit different levels of muscularity?
In terms of the Bodyfitness class I can see there being a benefit to competitors if the class was split into height categories. I am quite tall and able to carry a fair amount of muscle mass for the class, although shorter competitors can’t easily carry off this look before they start looking too muscular.
Q.10 What supplements do you use?
Extreme protein, Glutamine Complex, multi-vitamins, Lean-R, BCAAs.
Q.11 How much do you feel supplements and sports nutrition help your training?
I rely on protein supplementation both during my off season training and contest training. One of the major benefits of using shakes etc... is how convenient they are, and how many varieties there are. It gives me something tasty and nutritional within my diet, without having to rely on meat and fish constantly!
I also feel that supplementation helps my body’s recovery process!
Whilst Lean-R fat burners really energise my work outs!
Q.12 What is it that motivates you through a hard session?
I am highly motivated by the visible results! I enjoy pushing my body and seeing what results can be produced.
I also continually visualise the end result, and stay mindful of the fact that I need to push myself harder to improve for the future!
I’d like to say thanks to a few people:
Everyone at Extreme Nutrition for their support and advice!
My partner Mark –very knowledgeable and experienced in bodybuilding, he motivates me, supports me to stay positive and keeps me focused. He also quite enjoys cooking my competition meals up!
Kimberley Anne Jones – Kimberley inspires me to aim higher, she continually motivates me, and her knowledge of this sport is really second to none.
Lee Dickins – Advice, support and positive encouragement.
My family and friends – supporting me during my competitions! I know it’s not easy being so limited at meal times etc... But I appreciate their patience and support during this time!
