VITAL STATS Name: Ben Schosha E-mail: b.schosha@yahoo.com Age: 40 Where: Albany, Oregon Height: 5'11" Weight: 206-210 Lbs Years Bodybuilding: 21 Favorite Bodypart: Arms Favorite Exercise: Flat Bench Press Favorite Supplements: Creatine monohydrate, Champion Nutrition Whey Protein

How Did You Get Started?

I first started lifting weights in college when I was 19. I went with a friend to the campus weight room. The setup was pretty basic. There was a universal machine along with a few other machines. Going to the gym quickly became a part of my routine.

Later on I joined the local YMCA although that weight room was very limited. However, at least they had some free weights to work with. I continued to lift at the YMCA until I graduated.

I moved to Oregon about 17 years ago. It was at that time that my training really became serious. While I was in college I would only train during the school year. Upon my arrival in Oregon, I joined Gold's gym and began training without taking breaks over the summer. I also began to learn more about nutrition.

This was especially important for me because I am a vegetarian. I quickly figured out that I was not consuming nearly enough protein. As soon as I increased my protein intake my progress really took off.

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Ben Schosha.

What Workout Plan Worked Best For You?

I have found through trial and error that the best workout plan for me was one in which I train each body part once per week. For most movements I complete three work sets. Here is my current training regimen. I also have trained at home for almost three years now. So my training routine reflects some of the limitations of a home gym (no machines etc).

Monday: Chest and Biceps

For chest I do one incline movement and one flat movement. For my third exercise I usually do flyes. I usually do a set or two of dips as a finishing movement. For chest I usually work in the 6-10 rep range. The exception to this is for dips where I aim for 20-40 reps.

For biceps I do standing dumbbell curls, one arm preacher curls, and standing hammer curls. I aim for 8-20 reps for biceps. I feel that low rep bicep work is potentially dangerous. I also never use a straight bar for biceps because of the stress it puts on my wrists. Dumbbells just seem to allow me to feel the movement better.

Tuesday: Legs

I only do squats for legs. It's a combination of a lack of equipment in my home gym and accumulated injuries (bad back and bad knees)

I have two set routines (one heavy and one light) depending on how much I hurt in a given week.

Thursday: Shoulders and Triceps

For shoulders I do seated barbell military press, dumbbell side laterals, and rear delt laterals lying on a bench with a slight incline. I also do a few high rep sets of dips as a finisher.

For triceps I do skull crushers, standing overhead rope extension, and pushdowns. I often do an additional set or so of dips to finish off the workout.

Friday: Back

For back I do a pulldown movement, seated rows, bent rows and a few sets of pull-ups I also do barbell shrugs.

I don't train calves anymore due to a lack of equipment and motivation. I also rarely do abdominal work.

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Ben Schosha.

What Nutrition Plan Has Worked Best For You?

As a vegetarian it has taken me some time to figure out how to meet my nutritional needs from a bodybuilding standpoint. I take in about 240 grams of protein per day, most of that coming in the form of whey protein, and some from eggs. I consume a lot of oatmeal and a lot of bread. I also love peanuts and cashews. I also try to get in as much in the way of fruits and vegetables as possible.

However, as strange as it might sound coming from a vegetarian, I am not a big fan of vegetables.

I also take a daily pack of Vitamins, flax oil, and olive oil. I have never counted calories. I just make sure that I get in my 240 grams of protein and then eat what ever else I feel like. I have discovered that I can consume a very large amount of carbs without gaining fat.

What Supplements Have Given You The Greatest Gains?

The two supplements that have proved to be the most effective for me are whey protein and creatine. For a vegetarian bodybuilder these two supplements are essential.

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Ben Schosha.

Why Do You Love Bodybuilding?

I love bodybuilding because I love to train. I actually don't really enjoy being on stage, This is part of the reason why I have not competed in a very long time.

What Motivates You To Follow A Healthy Lifestyle?

My wife and kids.

What Made You Want To Achieve Your Goals?

There was no single factor that motivated me to want to train. When I started lifting weights it simply felt like I had found the thing that had been missing from my life. Once I found it, I never wanted to stop.

What Are Your Future Bodybuilding Plans?

I don't plan on competing again. I don't really enjoy being on stage, and family responsibilities (three young kids) are the priority at the moment.

What One Tip Would You Give Other Bodybuilders?

Don't make bodybuilding the only focus of your life. There are many other things that are far more important.

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Ben Schosha.

Who Are Your Favorite Bodybuilders?

I don't have much interest in, or follow pro bodybuilding anymore.

What Features Do You Use On Bodybuilding.com?

I purchase my supplements from this site. I used to frequent several of the forums. However, I have recently made the decision to spend less time online.

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