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Cyberflexing.com Exclusive Interview With National Level NPC Bodybuilder David Ziegler

Cyberflexing.com Exclusive Interview With National Level NPC Bodybuilder David Ziegler

How did you get started with bodybuilding?

My father was big into fitness his entire life. He spent countless hours running, training, and playing sports. As I grew older it was the only thing I knew: Hustle everywhere, try hard! My first experience was baseball; I played for eleven years. I also found myself involved in hockey, basketball, football, track, and motocross. All I did was play sports day after day.

When I entered high school my sister was my ride to school and she was active with the production of the yearbook. Five days a week after school, I would have time to entertain myself until she was finished. I spent time in the gymnasium playing basketball and listening to music, but nothing could hold my attention long enough. Soon, however, I found myself in the school weight room. It was small; corner to corner it was no more than fifty feet. I found my spot: my music on in a place that made sense to me. I would spend all of my time in that small gym. I could always be found in there – before class, during lunch, during study hall, after school. The security officer began to lock the gym during school hours to keep me from skipping class and training alone in the little gym.

I spent one school year training in the small gym. Though, unfortunately, the school was not for me and I set off for a new high school, but the love for training was done and part of me.

Coming into my sophomore year of high school my physique was already speaking for itself and the nicknames like “muscles” and “Abs Guy” were rolling in. I was new to the school, in a new gym, and I had a new perspective on myself.

Cyberflexing.com Exclusive Interview With National Level NPC Bodybuilder David Ziegler

With weight training as a huge part of my life, my passion quickly grew. All I could do was think about iron. I was seventeen years old and wanted to start over with my training. To symbolize my effort and this new standard I went down to the local tattoo parlor and had my right arm inked. This is a visual reminder to never give up on myself. I knew what I wanted, I wanted to be the biggest, strongest guy alive… I trained at a small YMCA in Kennett Square Pennsylvanian – I was always in the gym. Up to four hours at times I would just train my arms, I would train so hard it felt as if the muscles was going to tear from the bone.

Soon my nicknames changed to bodybuilder. I didn’t think anything of it until a man in his late 50s came to me and asked if I would compete, I said “No – I have not really thought about it” He looked at me with a dead serious face and told me “I would waste my life potential if I did anything else…” this is how I found bodybuilding.

Every hour I had went into eating, sleeping, training, learning, and trying. I continued to push with everything that I had. Willing my muscles to grow, I felt as though I were developing mind powers. Normal gym guys would praise and encourage me, give huge words of encouragement. I researched everything I could about becoming a bodybuilder: bought dozens of books, subscribed to all the magazines, watched the same YouTube videos all night. I was filled with life, energy, and I had a calling, a goal that I wanted to achieve.

What keeps you motivated?

I am extremely self motivated. I have this feeling inside of me that burns so strong – telling me try harder to do more work, never to slow down, time to train – NOW, time to be the best! Sometimes the competitive of the sport does hits me – but the drive my father instilled in me is now instinct and reminds me; it’s only me.. Just like it is for everyone else. It is always time to bring the heat. Since day one I was taught to be a champion, to out run everyone and to keep running. That rewards are measured in sweat and blood, and nothing matters but the goals at hand.

Zieglers don’t quit, we win, or we out hustle everyone to the finish.. But we don’t quit.

Cyberflexing.com Exclusive Interview With National Level NPC Bodybuilder David Ziegler

What is your current workout routine?

Day One: Quads/Hams

  • Leg Extensions: 5 sets 12-15 reps
  • Leg Press: 3 sets 6-10 reps
  • Hack Squat: 4 sets 10 reps
  • Single Leg Extension: 2 sets 10-20 reps
  • Barbell Squat: All the way down 3 sets 15-10

Day Two: Shoulders

  • Rear Delt Flye: 4 sets 10-30 reps
  • Dumbbell Lateral Raises: 3 sets 10 reps + holds
  • Barbell Overhead Press: 2 sets 10 reps
  • Hammer Strength Over-Head Press: 3 sets 15 reps
  • Cable Upright Rows: 2 sets 6-15 reps
    — No direct anterior work —

Day Three: Back/Traps

  • Pull Ups: until failure
  • Lat Pull-Downs: 5 sets (Standard straight bar, V-Grip, D-Grips) Until failure
  • Over-Hand Barbell Row: 3 sets 10 reps
  • Underhand Barbell Row: 2 sets 5-8 reps
  • T-Bar Rows: 4 sets 5-25 reps
  • Single Arm Cable Rows: (Machine) 2 sets 25 reps
  • (If I had a pull-over machine this is where I would crush it)

  • Hyper-Extensions

Day Four: Hamstrings/Calves

  • Seated Leg Curl: 5 sets 6-25 reps
  • Lying Leg Curl: 2 sets 5-10 reps
  • Single Standing Leg Curl: Until failure

Day Five: Chest

    (Very big warm-up)

  • Cable Cross Over: high/med/low 6 sets 10-15 reps
  • Barbell Bench Press: (Or D.Bells) 2 sets 30-50 reps
  • Incline Barbell: (Or D.Bells) 4 sets 10-15 reps
  • Decline Hammer Strength Machine: (One arm at a time sitting sideways) 3 sets 8-12 reps

Day Six: Triceps/Biceps/Rear Delts

I always change this around like crazy – for me it is a fun day to get real pumped and I just go with it. Sometimes changing the reps, the tempo, just anything I think will be the most fun 🙂

— I TAKE REST DAYS WHEN EVER I FEEL I NEED ONE, SOMETIMES TWO DAYS TRAINING ONE OFF, SOMETIMES I KNOCK OUT THE WHOLE THING AND THEN REST BEFORE REPEATING. DEPENDS OFF-SEASON TO CONTEST —

Cyberflexing.com Exclusive Interview With National Level NPC Bodybuilder David Ziegler

If you had to choose only 3 exercises, what would they be?

The three I would choose is.. Pull-Ups (or Latpull-Downs), Barbell Squats, Cable Cross-Over.

Competition history:

2013 NPC Gold’s Classic
Men’s Open Heavyweight – 1st
NATIONAL QUALIFIER
——————————————————————————
2013 NPC Charlotte Cup
Men’s Open Heavyweight – 4th
——————————————————————————
2013 NPC BSN North Carolina Championships
Men’s Open Heavyweight – 5th
——————————————————————————
2011 NABBA Mid-Atlantic Championships
Juniors – 1st
Men’s Open – 3rd
——————————————————————————
2011 Key Stone Classic
Juniors – 1st
Men’s Open – 2nd
——————————————————————————
2010 NABBA North American Championships
Grand Prix – Over all
Juniors – 1st
Men’s Open – 2nd
——————————————————————————
2010 NABBA Nationals
Juniors – 1st
Men’s Open – 2nd

Cyberflexing.com Exclusive Interview With National Level NPC Bodybuilder David Ziegler

What is your favourite form of cardio?

I do fasted cardio in the morning with 15g BCAA Powder and a little caffeine. I use a Fast walk pace for about 30-45 minutes. And the same after my workouts just minus the caffeine (It’s there from my pre-Workout).

Cyberflexing.com Exclusive Interview With National Level NPC Bodybuilder David Ziegler

What is your diet like?

My diet is always changing. It is where I see the most room for improvements and changes to be able to continue seeing changes and progress. So I am consistently trying to learn more about how the body uses food and how my own body reacts to nutrition. There are so many possibilities and options to change and try, it will take my whole life to figure it all out. For the most part I eat about 2 grams of protein per pound of body-weight and than it’s really a learning curve on how to use different carbs and fats for me. Dieting for shows is always different and my body always looks different. When I do finally figure it out I will tell everyone – And you will have a new Mr. O on the scene. LOL 😉

What supplements do you use?

I use BCAA powder first thing in the morning before my cardio + 50mg caffeine, I use a weight gainer to get my day started with heavy calories, I use BCAA pills in between meals (a full amino acid complex choice) BCAA powder during, and towards the end of my workout, whey powder after my workout, and casein before bed. 5g creatine before and after training. A multi-Vitamin daily as well.

Training Philosophy

I think the hardest part about growing and developing your physique still falls back to training. It takes discipline to be able to eat ten meals a day, time your shakes right, and sleep enough each night. Your routines can be written down, sets can be accomplished, and reps fulfilled. All of these things can be written down in a note book, and handed off to client X, followed perfectly, and for an extended period of time. What cannot be handed over is the minds ability to comprehend the command being sent to the muscle and act accordingly…

Complete contraction allowing no assistance from surrounding muscles. Staying in a safe ROM, contracting all desired fibers, and executing until full stimulation has been accomplished.

Cyberflexing.com Exclusive Interview With National Level NPC Bodybuilder David Ziegler

The connection between your mind and your muscles is something that takes time. It must be practiced meticulously over and over again. Full concentration and a direct connection with the signals you’re sending and the pressures you’re manipulating. As time continues, nothing new is discovered. No supplement is increased, no magic exercises revealed. No matter what skill you want to acquire… day 100 must be better than day 99. Stop putting so much effort into the small things that may improve your workout and go work. Learn it, feel it, build it. I improve every time I train.

My exercises become smoother, my weights heavier, and my muscles fuller. I try hard all the time, and I can’t wait to see how I train next year… Or, how my physique will compensate.

Cyberflexing.com Exclusive Interview With National Level NPC Bodybuilder David Ziegler

Website: ZieglerMonster.com

Bodyspace: DavidZiegler

Facebook: Ziegler

Twitter: ‏@ZIEGLERMONSTER

YouTube: ‏David ZIEGLER

Instagram: zieglermonster

Email: [email protected]

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