Justin Compton Workout Routine, Diet Plan, Exercise, Body Measurements

Who is Justin Compton?

IFBB Professional Bodybuilder Justin Compton is a sponsored athlete from Kentucky in the United States. He began weightlifting when he was only 15 years old and has since become a well-known professional champion and devoted bodybuilder.

Short Career of Justin Compton

Justin Compton accidentally fell into bodybuilding as a child when his parents purchased some weights for their house.

He cherished how quickly weightlifting gave him benefits. He then started competing in amateur events after finding a training partner.

His success in amateur competition motivated him to want to break into the professional ranks. He finally achieved success in 2012 after multiple failed tries.

Since then, he has been paving his way in the world of professional competition. He has a sizable social media following and seems to be a name to remember. Here is his account:

Body Measurements of Justin Compton

Full Name:	Justin Compton
DATE OF BIRTH:	May 15, 1988
ERA:	2000, 2010
PROFESSION:	Sponsored Athlete, IFBB Professional Bodybuilder
NATIONALITY:	American
AGE:	34
HEIGHT:	5’8″ (172.5cm)
WEIGHT:	215 to 225 lbs (93.0 to 102.1 kg)

Accomplishments

Competitions

Biography

Beginnings of Bodybuilding

In the American little town of Mount Sterling, Justin was raised. When he started using the workout equipment his parents had purchased for their home gym, he got his first taste of bodybuilding.

He was immediately drawn to the activity and began reading daily articles on nutrition and bodybuilding. In 2007, he met a training partner in his high school, and the two young men entered their first amateur competition.

Student Body Building

Both his work in the classroom and his effort in the gym were things that Justin took great satisfaction in. He put a lot of effort into his senior year of high school, and as a result, he was accepted into Moorehead University’s engineering program.

He loved studying engineering, but he never lost his love for competing and lifting weights. As a result, after finishing college, he started training to become a professional.

Encountering Hany Rambod

According to Justin, “having a coach may go a long way,” and fortunately for him, Hany Rambod, whom he met in 2011.

That year, Justin was committed to competing in the NPC Nationals, and he knew Mr. Rambod well as a successful coach of several Mr. Olympias.

Before the contest, Hany and Justin collaborated for a brief period. Despite placing strongly in second place at the Junior Nationals under the guidance of another coach named Fakhri Mubarak, he was only able to finish 13th at the Senior Championships.

But Justin was unfazed, and he was even more motivated to work twice as hard to get ready for the competitions the next year.

“Dreams can be achieved if you have the mindset and determination to make them happen!”

Acquiring His Pro Card

A year later, Justin Compton made the decision that he had learned enough about diet and exercise to qualify for a professional card. He worked on his physique and pushed past personal bests while maintaining a strict diet for hours at a time in the gym.

He went all out and shed the pounds rapidly before the big day when it came to his pre-contest cutting period. Despite being a relative newcomer, he was confident as he took the stage at the NPC Nationals in 2012.

He succeeded to obtain the top spot because every pose he executed was exactly as he had planned it in his training.

Spending Time Bulking

This triumph was only the beginning for Justin. He made the decision that he needed to put on weight to compete with his professional counterparts.

He took a two-year break from competition and, while working as a loan officer in his hometown, significantly increased his muscle build.

As a result of his growth in size and strength, he was able to gain both professional and fan interest on a global scale. He then trained for the 2014 Orlando SuperShow, won it, and earned a spot on the Joe Weider Olympia stage.

He decided that the 2016 Mr. Olympia will serve as his new inspiration to “wake up and strive to be better.”

Justin posed at the 2013 IFBB Wings of Strength in Chicago in advance of this exhibition. The two Arnold shows in 2015 and the Orlando, Florida, IFBB Europa Show of Champions in 2014.

From these contests, he took home first place and two third places. He was aware that he was now prepared to take the Mr. Olympia stage.

Mr. Olympia

Justin had never imagined that he would get the opportunity to walk across the Mr. Olympia stage. He felt like he had finally created a name for himself in the bodybuilding world as he competed against bodybuilding giants like Phil Heath in the heavyweight division.

He was pleased with his effort and earned a respectable 10th-place finish in the competition. Justin claims that he knew he had what it required to be one of the greats as the concert came to an end.

He also reconnected with Hany Rambod at this time to seek advice on the way forward.

Training

Professional Development

Justin works out hard and frequently because he wants to compete at the top levels. He pulls huge weights with extreme intensity over seven days a week.

He also likes including complex exercises since he believes that they are the most effective ways to develop lean muscle growth. To continue working as hard as he can till the session is over, he has added drop sets.

Every set should be really difficult. The weight is not always meant to feel light just because it is light in terms of pounds. It ought to always feel weighty.

Concentrating On His Weak Spots

Chest

Justin began concentrating far more on his aesthetically pleasing proportions as he started participating in IFBB competitions.

He became concerned that his shoulders would eventually outgrow his chest, so he collaborated with his coach to create a new chest program.

His fresh concept was to alternate between 4-6 rep sets and 15-20 rep sets for one chest session.

The well-known bodybuilder Tom Platz used this strategy to activate all of the accessible muscle fibers. He started incorporating it into his routine and noticed improvements right away.

Regarding the workouts included in his exercise regimen. Justin selected the cable crossover, smith machine flat press, flat dumbbell press, weighted dip, barbell incline press, and strength machine incline press. Here is his schedule for chest exercises:

• Hammer Strength Incline Press – (3 sets) (4-6 reps) or 15-20
• Smith Machine Flat Bench Press  – (3 sets) (4-6 reps) or 15-20
• Pec Deck – (3 sets) (4-6 reps) or 15-20
• Weighted Dips – (3 sets) (4-6 reps) or 15-20 (bodyweight)

Back

Another area Justin feels he needs to work very hard on is his back. He now works his back twice a week, which is the most significant improvement he has made in this respect.

According to him, “in the first session, I’ll do more pulling than rowing motions, and in the second, I’ll do the opposite.”

To adequately stimulate the area trained, he also emphasizes the importance of using the entire range of motion throughout each exercise.

Exercises like the pulldown, barbell row, T-bar row, and machine row are among those he incorporates. The pullover is his preferred workout because it targets his lats more effectively than any other and doesn’t put any strain on his arms.

His usual back session is below:

• Lat Pulldowns  – (1 set) (20 reps) then (3 sets) (10-15 reps)
• Close-grip Pulldowns  – (3 sets) (10-15 reps)
• Cable Rows – (3 sets) (10-15 reps)
• One-arm Machine Rows – (3 sets) (10-15 reps)
• Barbell Rows – (3 sets) (6-8 reps)

Training Split

•  Monday – Quads And Hams
•  Tuesday- Chest
• Wednesday- Back
• Thursday- Shoulders
•  Friday- Arms
•  Saturday – Chest
•  Sunday – Back

Cardio (contest prep)

Justin believes that cardio is essential at the professional level in addition to hard, intensive weightlifting exercises. Before competitions, he puts a lot of effort into cardio workouts. Because of how convenient the devices are, he likes utilizing them.

Here is his exercise schedule:

• Monday- Off
• Tuesday-Incline Treadmill (45 minutes)
• Wednesday- Incline Treadmill (45 minutes)
• Thursday- Incline Treadmill (45 minutes)
• Friday- Elliptical (45 minutes)
• Saturday- Off
• Sunday- Elliptical (45 minutes)

Nutrition

Understanding His Mistakes

Justin Compton was, to be honest, a dietary novice when he initially began his bodybuilding career. He claims that he was “overeating generally” and that his daily intake of 400g of protein was far too high for a teenager.

Additionally, he claims that he didn’t give any thought to the type of protein he consumed. For instance, he claims that he would eat fried chicken since he views chicken simply as “chicken” and has no knowledge of saturated fats.

As he took bodybuilding more seriously, he also started to organize his diet and incorporate a variety of nutritious foods. Typical bodybuilding foods include whey protein shakes and premium chicken breast.

Here is Justin’s recommended diet.

First meal upon waking up

• 1 Scoop Creatine
• 2 Scoops of vitamin blend
• 1 Lipocide with 1 Liter of Water

First Meal

• 6 oz. Sirloin Steak
• 1 Cup Oatmeal
• 1 Tablespoon of Natural Peanut Butter.

Meal 2

• 8 oz. Cod
• 10 oz. Yams

Meal 3

• 8 oz. Sirloin Steak
• 1.5c Jasmine Rice
• 1 Cup of Greens

Pre Workout

• Pre-workout supplement
• BCAA’S

Meal 4

• 8 oz. Cod
• 10oz Yam

Meal 5

• 8 oz. Cod
• 1 Cup of Greens

Influences and Idols

When Justin was a teenager, he said that Ronnie Coleman and Jay Cutler were his two inspirations. He would monitor their development via magazines at the time because they were competing for Mr. Olympia.

According to him, Jay has always been a really friendly person, and Justin has a lot of respect for him as a result.

What Justin Compton Can Teach Us?

Justin Compton had a challenging road to prominence in the bodybuilding world. He missed out on getting his pro card on multiple occasions, but he wasn’t discouraged and used these setbacks as motivation to work more.

He persisted in pushing himself hard to achieve his objectives, and in 2012 at the NPC Nationals Heavyweight, he finally succeeded in taking home the prestigious pro card.

It could be helpful to concentrate on what you are doing right now if your objective is to get fit. Losing multiple times to get where you want to go (like Justin) will only make your eventual win more respectable.