IFPA Pro Bodybuilder & Fitness Model Ryan Doris Talks With Simplyshredded.com

Quick Stats:

Age: 24
Height: 5’7″
Weight: 185 lbs.

How did you get started with bodybuilding?

I was an All-American Triple Jumper in high school. I was always extremely talented in sports but I didn’t have enough structure and discipline to balance school and athletics. When I stopped running track I needed to stay fit. So I got a gym membership and started working out with two of my close friends in 2007. I was extremely lucky because from the very first day they introduced me to articles from Layne Norton one of the most knowledgeable experts in the bodybuilding industry. So within a week of lifting I decided I wanted to build muscle and compete by 2009.

Since that day I never looked back.

Where does your motivation come from?

My motivation is mostly innate organic thoughts. I think the reason why my fan following has gotten to the point that it is now is solely because of my ability to find motivation in the little everyday things. Anything from a poem to things I hear in ordinary day-to-day conversation. I think I just have a gift of being extremely observant and I can vocalize how I feel about it so that others can relate. I would also like to add this amazing quote by Winston Churchill to this section of the interview, I absolutely love it!

“Success is stumbling from failure to failure with no loss of enthusiasm.” – Winston Churchill

What workout routine has worked best for you?

I am sure most of you are already familiar with Layne Norton’s Power-Hypertrophy split. I’ve been a client of Layne Norton for years now and it has always worked best for me. Although I don’t use the split year-round it always yields the best strength and size gains in the shortest amount of time. Even if I am not following this protocol exactly I always train in the Non-Linear Periodization.

Days 1-2: My goal is to go as heavy as possible. The reps are generally no lower than 3 and don’t get much higher than 10.
Days 4-6: I follow a general bodybuilding style hypertrophy rep ranges. I do not go to failure on these days. Instead, I stop 2-3 reps short of total failure.

Day 1: Upper Body (Max effort)
Day 2: Lower Body (Max effort)
Day 3: Rest
Day 4: Chest & Arms Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Back & Shoulders Hypertrophy
Day 7: Rest

Day 1: Upper Body (Max effort)

1) Bench Press

1- (40-45% of max) X 5
2- (50-55% of max) X 5
3- (60-65% of max) X 5
4- (70-75% of max) X 5
5- (80-85% of max) X 5
6- (90-95% of max) X 5
7- (100% of max) X 3-5
8- PR Attempt

2) Incline Dumbbell Fly’s

2 sets of 10

3) Dips

2 sets of 6-10

4) Standing Push Presses

4 sets of 5-8

5) Bent Over Row

1- (40-45% of max) X 5
2- (50-55% of max) X 5
3- (60-65% of max) X 5
4- (70-75% of max) X 5
5- (80-85% of max) X 5
6- (90-95% of max) X 5
7- (100% of max) X 3-5
8- PR Attempt

6) Lat Pull downs

3 sets of 5-8

7) Cambered Bar Curls

4 sets of 6-8

8) JM Presses

4 sets of 6-8

Day 2: Lower body (Max effort)

1) Sumo Deadlift

1- (40-45% of max) X 5
2- (50-55% of max) X 5
3- (60-65% of max) X 5
4- (70-75% of max) X 5
5- (80-85% of max) X 5
6- (90-95% of max) X 5
7- (100% of max) X 3-5
8- PR Attempt

2) Romanian Deadlifts

3 sets of 5-8

3) Leg Curl

2 sets of 8-10

4) Leg Extensions

3 sets of 8-10

5) Standing Calf Raises

3 sets of 6-8

6) Seated Calf Raises

2 sets of 6-8

Day 3: Off

Rest

Day 4: Chest & Arms Hypertrophy

1) Bench Press (Dynamic Effort)

6 sets of 3 reps with 70% of rep max

2) Incline Hammer Strength Press

3 sets of 10-12

3) Dips

3 sets of 12-15

4) Decline Cable Cross Overs

2 sets of 15-20

5) Cambered Bar Curls

4 sets of 10-15

6) Hammer Curls

3 sets of 15-20

7) Spider Curls

2 sets of 15-25

8) Skull Crushers

4 sets of 10-15

9) Cable Press Downs

3 sets of 15-20

Day 5: Legs

1) Box Squat (Dynamic Effort)

6 sets of 2 reps with 75% of 5 rep max

2) Hack Squats

3 sets of 10-15

3) Leg Extensions

3 sets of 15-20

4) Glute Ham Raises

3 sets of 10-12

5) Cable Pull Through

3 sets of 15-20

6) Standing Calf Raise

3 sets of 10-15

7) Seated Calf Raise

2 sets of 15-20

Day 6: Back and Shoulders

1) Hammer Strength Pull Downs

3 sets of 10-12

2) Hammer Strength Rows

3 sets of 12-15

3) Cable Row

3 sets of 12-15

4) Seated Dumbbell Presses

3 sets of 8-12

5) Dumbbell Lateral Raises

3 sets of 10-15

6) Machine Lateral Raises

2 sets of 12-15

7) Bent Over Laterals

2 sets of 8-12

8) Upright Rows

2 sets of 8-12

Day 7: Rest

Off

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

Romanian Deadlifts: Above all they just feel phenomenal. Hammies are my favorite muscle to train hands down. If you get the movement down properly it feels extremely graceful as well. A good hammie movement feels like I am creating art.
Squats: Something beautiful about the feeling of sitting below parallel and it yields the best results for all-around leg development
Hammer Curls: It’s not the most effective movement for biceps but I like how the burn feels on this lift. I really enjoy a high rep hammer curl. And let’s face it; it makes your arm look huge in the gym mirror while working out.

What is your diet like?

I am currently in contest prep so my macronutrients are a bit low. Normal days are 240 grams of protein, 115 grams of carbs, and 47 grams of fat. I have two high carb days a week either 3 or 4 days apart during the week at 220 grams of protein, 205 grams of carbs, and 42 grams of fat.

Sample Diet:

Meal 1: Scivation Whey or Fage 0%, Natural Peanut Butter, Rice Cakes
Meal 2: 97% Lean Ground Beef, Green Beans, Sweet Potato, Marcona Almonds
Meal 3: (Pre Workout) Chicken Breast or Tuna, Sweet Potato or Brown Basmati Rice
Meal 4: (Post Workout) Chicken Breast or Tuna, Sweet Potato or Brown Basmati Rice
Meal 5: Chicken Breast or 97% Lean Ground Beef, Shirataki Noodles (with a little pasta sauce), Spinach and a Fat Free Feta Cheese Salad