Name Phil Spooner
Age 46
Gym you train at and location; First Class Gym, Bridgend, South Wales.
Q.1 Why did you start bodybuilding and did you have any goals of competing to begin with?
I went to a local sports centre with a friend to use the weights room, saw pictures of Arnold, Franco, Frank Zane and Tom Platz on the walls and thought they were like super heroes, and I wanted to look like THAT!
Q.2 What is your current training schedule like? How does it differ between pre-contest and off season?
I don't usually differentiate between on and off season weight training, the difference being the addition of cardio during pre contest prep. This year though I am trying something different. I am training 3 days a week instead of 4, but adding cardio for 3 of my non training days. So I am aiming to be fit and ready for when contest prep starts in December, ready to compete in May 2009. That's 6 months contest prep, which seems a lot but as I am using no "additional" supplements, and haven't been for a couple of months that will be nearly 10 months without. My aim is to grow up to the show, as opposed to diet down to the show.
I do a lot of pre exhaust training, doing leg curls, extensions, before either leg press or hack squats or squats, or doing pec deck, cable cross overs before doing any pressing movements for example.
I'm not as young as I was so I find doing this type of training, as well as being more intense, is less stressful on the joints as you simply cannot train as heavy on the compound movements.
I train at 6 in the morning, it sets me up for the day, and as I have young children it leaves the evenings open for them.
Q.3 How long have you been competing?
Since 1981, if you call entering the annual gym bodybuilding show a contest! I used to train in The Dudley Gym, which was owned by its members, and competed against 10 or so guys that trained there. I won it twice in a row. I've had sabbaticals, and probably retired more times than Frank Sinatra, but I can't stay away, it’s in my blood.
Q.4 What are your main competitive achievements?
I won my first show, the NABBA, British Youth Championships in, I think, 1984.
Since then I have had varying degrees of success.
EPF.
Mr Wales
Mr UK,
Mr Europe
6th in the Mr World
(All as a heavyweight.)
WFBB Mr Wales Heavy weight winner twice.
WFBB Mr Wales Masters Winner.
UKFBB Masters class British Finals 3rd.
Mr Rhonnda Heavyweight and Overall.
Neils Hills Tenby Show Heavyweight and Overall.
Q.6 What weight are you off season and contest time?
Have been 280 lb, competed at 242lb
Currently 245 lb, hoping to compete at at least 245 lb in 2009.
Q.7 What are your current competitive goals?
NABBA Mr wales at either Class 1 or Masters 2009. Not decided yet.
NABBA British title 2009.
Q.8 Why do you feel you have been able to make continuous gains over the years?
I feel I have improved the balance and aesthetics of my physique.
I am not a mass monster and never will be, so I do rely on having good balance and symmetry as well as condition to win shows.
Q.9 What supplements do you use?
Off season I use amino's, blended protein, maltodextrin to add calories, vit C, 3 gm a day, Creatine, and Meal replacement drinks, all of which will now be Extreme, thanks to the generous and much appreciated offer of support to enable me to compete next year.
I'll keep you informed on how I get on with them!
Q.10 How much do you feel supplements and sports nutrition help your training?
Considerably, its hard to ingest the nutrients required from eating solid foods. I simply cannot eat enough. So drinking protein and meal replacement drinks does help a lot. But it should be remembered that they are "supplements" and are to be used in conjunction with solid food meals, not instead of.
What gets you through a gruelling workout?
The dogged determination to win, once you have been a winner it’s hard to take second, or third place. It’s a driving force within, and all top competitors have this desire.
As I train first thing in the morning all I have pre workout is around 40g of protein about 20 minutes before I hit the gym. I find it acts as a stimulant for me.
Q.12 Who, if anyone, do you want to thank over the years for their help?
My training partners, I haven't had a bad one over the years, my current training partner Wayne Keene who is truly a hardcore bodybuilder, Lee Powell, who has helped me with some sound advice and Neil Hill who is prepared to help me get ready for next years assault!
I’d also like to especially thank Extreme Nutrition for having faith in my ability to promote their supplements in a winning fashion!
There are many others who I have had help from, even if it’s backstage at a comp' and having a chat, advice and knowledge is always welcomed and appreciated.
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