Cyberflexing.com Exclusive Interview With WNBF Pro Natural Bodybuilder Dean Hartwig

Quick Bio:

Age: 27
Height: 5’7″ - 170 cm
Contest Weight: 150 lbs - 68 kg
Off-Season Weight: 160-165 lbs - 72-74 kg
Location: Davis, California, United States

How did you get started with bodybuilding?

I started to get into bodybuilding when I was only 15. I got my first bench press from sports-good store for around $100. Back then, it was a lot for us since it was just my mom and I. That 100 dollar bench was the beginning of it all, when the seed of bodybuilding was implanted. It was multi-faceted, equipped with leg extension, concentrate curls and 3 settings for the bench press itself. Decline, flat and incline. I had heard stories about my father being just massive, and how he was able to rep out 435 lbs on bench. I remember the first time I got a pump like it was yesterday. I was by myself and the apartment was dark. In the corner of the living room, there lay my bench press which was tucked away, right beside our corduroy green sofas. I decided to do arms, a few sets of curls. From that moment on my life had changed. The feeling was sensational, I was scared as it was my first time experiencing this novel feeling, but I knew deep down that I was doing something right and not unnatural.

I later strengthened my love for bodybuilding when I met my best friend, Rehan, who lived in the same apartment complex, who used his Arnold’s Encyclopedia as a pillow. Fast forward 15 years later and I’ve gone pro in the natural bodybuilding realm, Rehan being my coach and brother through it all.

What keeps you motivated?

Few are fortunate enough to discover for themselves a gift hidden within them. It’s funny how life works out, how the universe unfolds, things seem to be as they are falling perfect in their respective place. From my background of low-income family housing to discovering my gift in bodybuilding through my best friend, everything manifested as it should. Coming from my background as a minority gave me more drive, it showed me how much there is to achieve and how much more hungrier I was than anyone else to take life and the universe by command and make a life I truly wanted. I’m motivated because I know what it’s like to have nothing, but motivated because I have everything. My support system, my friends and people who believe are the most cherished gems in my life. Through my natural gift in bodybuilding, I am motivated because I know I can reach out to others and uplift them, I can pass my light and encouragement to all who seek it.

My body is just a manifestation of what has truly been inside me. To live without maximizing this potential and possible outreach would be to do the universe a huge disservice.

Cyberflexing.com Exclusive Interview With WNBF Pro Natural Bodybuilder Dean Hartwig

What is your current workout routine?

Currently on an arm hypertrophy mesocycle. We’ve trained the main 3 lifts for years and years without really emphasizing on arms at the beginning of our workout. We implement progressive overload, each week we add sets, reps or pounds to the bar. Stay tuned for the exact split available on my instagram and website as we are still making changes.

The split I did for years before my WNBF victory was:

Tuesday: Legs (Power)
High bar squats: 5 sets of 3-4 reps
Leg press: 2 sets of 12 reps
Leg extension: 3 sets of 12 reps
Leg curl: 2 sets of 12 reps
Calf raises: 4 sets of 10 reps
Reverse curls: 2 sets of 8 reps

Thursday: Back & Chest
Deadlift: 3 sets of 5 reps
Bench press: 5 sets of 3-4 reps
Lat pull down: 2 sets of 12 reps
Barbell rows: 2 sets of 10 reps
Weighted dips: 2 sets of 12 reps
Machine flyes: 2 sets of 10 reps

Saturday: High volume legs
High bar squat: 3 sets of 10 reps
Leg press: 3 sets of 12 reps
Leg extension: 3 sets of 10 reps
Leg curl: 2 sets of 10 reps
Standing single leg curl: 2 sets of 10 reps
Calf raises: 3 sets of 12 reps
Glute hamstring raises: 2 sets of 10 reps
Forearm curls: 3 sets of 10 reps

Sunday: High volume chest/shoulder/triceps
Bench press: 3 sets of 8 reps
Overhead press: 2 sets of 8 reps
Close grip bench: 2 sets of 10 reps
Dumbbell side raises: 2 sets of 12 reps
Dumbbell rear raises: 2 sets of 15 reps
Tricep rope pushdown: 3 sets of 12 reps
Machine flyes: 2 sets of 10 OR dips 3 sets of 8 reps

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

I’d stick with the big 3 since you can do different variations of those. Bench, squat and deadlift is literally all you need to build a solid, powerful foundation. I would do them for years and years on end, and still would. These main 3 are versatile within themselves. Switching grip variations will bring a whole new set of mechanics and targeted muscle group respective of the lift. Keep it simple.

Cyberflexing.com Exclusive Interview With WNBF Pro Natural Bodybuilder Dean Hartwig

Competition history:

November 2017: WNBF in Boston, MA, 1st in Bantam
December 2017: OCB in Los Angeles, CA, 1st Overall and went pro

What is your favourite form of cardio?

None to be honest haha, I don’t do cardio as often as I should but if I were to choose one I’d say LISS (low intensity steady state) at a nice trail, beach or anywhere with nature.

What is your diet like?

I eat everything I can while fitting the macronutrients within my dietary parameters. I don’t restrict myself to any foods. This rigidity is not practical for me in the long run. That’s why I love flexible dieting, it allows so much play with my food choices. I have tremendous respect for the greats and old school champs who didn’t have these phones and calorie counting apps to fall back on, back when they got diced and peeled without all of the technology and guidance we have today.

In the morning my go-to is usually:
1 cup of oats, 2 scoops of chocolate whey with 2% milk and 1 scoop of peanut butter.

Meal 2 consists of anything else I feel like, really. As long as I don’t spill over my macronutrients (currently they are 220 g of protein, 65 g of fat, and 310 g of carbs).
Everyone’s macronutrient parameters will be different, I’ve worked years to build my metabolic capacity to handle my food intake. Yours will be different.