Who is Layne Norton?
Layne Norton, often known as “biolayer,” is a Tampa, Florida-based businessman, physique coach, bodybuilder, and powerlifter. He is the IPF 93 kg weight class record holder for squats.
Along with being a successful athlete, Layne Norton is a respected scientist and physician with a Ph.D. in nutritional science.
Short Career of Layne Norton
Layne’s fitness career started in high school when he began weightlifting to build muscle and boost his self-confidence.
He “fell in love” with the pastime to the fullest extent by the time he was 19. and as a result, they began participating in bodybuilding competitions.
Since then, he has won 6 titles in powerlifting and 7 in bodybuilding. In addition to his accomplishments in the online realm, where he has amassed a sizable fan base, he has also built successful coaching and supplement lines.
Body Measurements of Layne Norton
| Full Name: | Layne Eiseman Norton |
| DATE OF BIRTH: | DECEMBER 15, 1981 |
| ERA: | 2000, 2010 |
| PROFESSION: | Powerlifter, Bodybuilder, Bodybuilding Coach, and Entrepreneur |
| NATIONALITY: | American |
| AGE: | 40 |
| HEIGHT: | 5’10” (177.5cm) |
| WEIGHT: | 205–215 lbs.(88.5 – 93.0kg) |
“Challenges make life interesting. Overcoming them is what makes life worthwhile.”
Accomplishments
Bodybuilding’s Best Moments
2001
- INBF Mid America Muscle Classic overall Teen champion
2002
- SNBF Tennessee men’s open tall champion
2004
- ABA Mr. Indiana men’s open overall champion
- ABA Mr. Illinois men’s open overall champion
2006
- OCB Spirit of America men’s open heavyweight runner-up
- OCB Great Lakes States men’s open overall champion*
- NGA Heart of America Natural Classic men’s open overall champion*
2010
- IFPA Pro International: Heavyweight Winner
- IFPA Gaspari Pro Classic: 4th Place Heavyweight
- IFP Yorton Cup Pro World Championships: 5th Place Heavyweight
- NGA Pro Universe: 4th Place
Powerlifting Highlights
2009
- PDF Illinois Raw Power Challenge 220 lb class champion
2010
- 2010 Pro Raw Unity 220 lb class 4th place
2011
- Raw United Tony Conyers Extravaganza 220 lb class champion and best pound-for-pound lifter
2012
- PDF Europa Pro Raw Challenge 220 lb class champion
2014
- USAPL Raw Nationals 93kg Champion
- USAPL Southeastern Regionals Overall Champion
2015
- Arnold Raw Power Challenge 93kg Champion
- IPF World Championships 93kg Overall Silver Medalist
- USAPL Raw National 93kg Runner Up
Education
- Bachelor’s in Biochemistry from Eckerd College with honors, 2004
- Ph.D. Nutritional Sciences with honors, University of Illinois, 2010
Biography
Teenage Bullying in Schools
Layne Norton, who was born and reared in Evansville, Indiana, did not have a “picture-perfect” upbringing. Growing up, he was regularly teased by his classmates, which left him with poor self-confidence.
This is Layne describing his time in school: “There were about a dozen people whose life’s purpose seemed to be making me feel bad about myself and embarrassing me. When I went to school I would fear every day.”
Understanding Training
After his first year of high school, Layne decided to start weight training so he could defend himself against bullies who were bigger and stronger than him.
He frequented the library and read many books about weightlifting there. He eventually began utilizing a set of sand weights in his basement to carry out his own basic weight training regimen.
However, Layne didn’t start taking weightlifting seriously until after he received his high school diploma.
“I didn’t get serious about it until I graduated from high school,” he said. After high school, I no longer had a competitive outlet because I had finished playing baseball.
Bodybuilding Contests
Bodybuilding caught Layne’s attention while he was looking for a new sport to participate in. He was so enthralled by the activity that, at the age of 19, he decided to compete in his first bodybuilding contest.
Layne claims that he won the teen and beginner tall categories at the show, going above and beyond even his highest hopes.
Layne became “hooked” on competitive bodybuilding as a result of his success. He persisted in competing in bodybuilding competitions, gaining seven titles by 2010.
Powerlifting
Layne began competing in both bodybuilding and powerlifting competitions in 2009. He achieved success in this field as well, winning six powerlifting championships and breaking a few records for national strength over the years.
Success is Universal
As his years of competitive bodybuilding and powerlifting drew to an end, Layne turned his attention to other areas of his life. like commerce and online marketing.
Then he started his social media platforms, where he advertised his supplement line.
In addition, he began working part-time as a bodybuilding, physique, and figure coach, balancing his love of the fitness lifestyle with his career and other obligations.
Although Layne says he’s always looking forward to even bigger ambitions in the future, he’s glad of the success he’s had thus far in his bodybuilding career.
Training
Bringing the Best of Powerlifting and Bodybuilding Together
Bodybuilding and powerlifting are both used in Layne’s workouts. Every body part receives twice-weekly training. The first day is devoted to strength, and the second is spent on hypertrophy.
Layne typically works out his upper body on Mondays and his lower body on Tuesdays. His powerlifting days are the first two of the week, and he concentrates on compound movements while performing 3-6 reps. He maintains the volume moderately during these sessions.
However, over the final four days of the week, his training approach dramatically alters. He exercises the same body portions for muscle building on those days.
He’ll perform a lot of volume with lighter weights, in other words.
Below is a picture of Layne’s strength and hypertrophy training.
Layne Norton’s ‘Power Bodybuilding’ Workout
Day 1: Upper Body Power Day
- Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps - Assistance Pulling movement: Weighted Pull-ups
2 sets of 6-10 reps - Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps - Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps - Assistance pressing movement: Weighted dips
2 sets of 6-10 reps - Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps - Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps - Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps
Day 2: Lower Body Power Day
- Pressing Power Movement: Squats
3 sets of 3-5 reps - Assistance pressing movement: Hack Squats
2 sets of 6-10 reps - Assistance extension movement: Leg extensions
2 sets of 6-10 reps - Assistance pulling movement: Stiff-legged deadlifts
3 sets of 5-8 reps - Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps - Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps - Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
- Full Recovery
Day 4: Back and Shoulders Hypertrophy Day
- Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max - Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps - Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps - Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps - Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps - Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps - Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps - Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
- Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max - Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps - Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps - Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps - Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps - Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps - Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps - Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps - Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
- Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max - Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps - Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps - Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps - Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps - Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps - Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps - Hypertrophy extension exercise: Seated triceps extension with cambered bar
3 sets of 8-12 reps - Hypertrophy extension exercise: Cable press downs with a rope attachment
2 sets of 12-15 reps - Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps
Back of Building Width
Layne advises training his back with a lot of volume to make it grow if he wants to make it wider.
Another muscle Layne considers crucial for obtaining the renowned V-taper appearance is the rear deltoid. He claims that he has been able to greatly increase his width by performing lifts that activate muscles like the back delt and lats.
Dumbbell rows performed on an inclined bench are one of his favorite exercises for developing his lats. His preferred workout for his rear delts on the resistance machine is reverse pec deck.
Anyone who wants to develop a wider back should perform deadlifts, according to Layne. Let’s face it, you will need to deadlift if you want a back that is worth a damn, he added.
Nutrition
Macronutrients Each Day
Layne doesn’t follow a fixed diet. Instead, he only concentrates on his daily macros, making sure to meet his quotas for protein, carbohydrates, fats, and fiber.
He consumes 250 grams of protein, close to 450 grams of carbohydrates, 90 grams of fat, and 60 grams of fiber during the off-season.
He eats 275 grams more protein during the pre-contest period. His daily consumption of fiber drops to 25–40 grams, lipids to 45–60 grams, and carbohydrates to 100–250 grams.
“The numbers went down as I got slimmer and leaner to support continued fat loss.” (Layne Norton)
Layne’s Nutritional Stack
- BCAAs, 1 scoop between meals and 2 scoops post-workout
- Creatine Monohydrate, 5g per day
- Beta-Alanine, 6g per day
- Pre-workout
- Omega 3 fish oil, 6 capsules per day
- Sesame Oil capsules, 3 capsules per day
- Lipoic Acid: 300mg with pre-workout and 600mg with post-workout meals
- Joint Health supplement, 6 capsules per day
- Multivitamin
- Whey Protein
What Can Layne Norton Teach Us?
Layne Norton is a fantastic illustration of how you may succeed in several spheres of your life. Layne achieved great success as a bodybuilder in his late teens and early 20s, taking home 7 championships. Later, he competed in powerlifting competitions and won about the same number of titles.
Layne chose to pursue a career in business and education when his competitive days were finished.
Before becoming a social media sensation as a result of his informative articles about exercise and nutrition, he received a Ph.D. in Nutritional Science.
Getting the same work ethic and determination as Layne Norton can help you get closer to having the body of your dreams if you want to succeed at a comparable level.