Bodybuilder / Fitness Model
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Residence: Sioux Falls, South Dakota
Birth: 10 March 1979
Height: 6’1 / 185 cm
Weight (On-Season): 194 lbs / 87 kg
Weight (Off-Season): 220 lbs / 99 kg
WEB: www.brandanfokken.com
Twitter: www.twitter.com/brandanfokken
Instagram: www.instagram.com/brandanfokken
Facebook: www.facebook.com/BrandanFokkenFitness
Facebook: www.facebook.com/bb.combrandan
WHAT MISTAKES DID YOU MAKE AS A BEGINNER
AND HOW DIFFICULT WAS IT TO BEGIN?
BRANDAN FOKKEN: I have loved sports my entire life and always had aspirations of being big and strong. I had a really tough childhood and looked up to people like Arnold Schwarzenegger, Hulk Hogan, and Superman. They were big and strong and nobody could hurt them. Coming from a rough background this was obviously attractive to me and I wanted to be like them was a naturally gifted athlete and participated in baseball, basketball, and football. I was that guy that even went all out in gym class. When it came to weight lifting, I just wasn’t good at it, so starting my freshman year of high school I really put in the time and effort to make myself better.
When I was younger all I wanted to do was lift as heavy as I could and be strong. I didn’t care about balance or longevity, and due to that suffered many injuries. Now that I am older I try to balance my workouts and lift far lighter, but with the same intensity as I did when I was younger. I believe you have to listen to your body and push it when you can, and hold back when it’s giving you signs of wear and tear.
Sure I train tired, and sore just like anyone else, but when I’m injured and know that I am I take some time off to recoup and take care of myself. In the past I would have tried to push through and would make things worse. You need to have balance and that is something I definately try and have in my life today.
YOUR TIPS, HOW PEOPLE CAN STAY MOTIVATED?
BRANDAN FOKKEN: I look at and read a lot of positive quotes and literature, study people with drive and ambition, and try and better myself through their example. I look to my family and friends for strength; they are always there for me and a great source of motivation.
I admire anyone that has self-confidence, someone that goes against what others tell them they have to do to do what they feel is right. You can be inspired by athletes that are total beginners to the most advanced. You just have to open your eyes and be open to it.
When I’m training for a contest and I feel like I can’t go anymore I will recite quotes in my head from Arnold Schwarzenegger. His words have pushed me through so many stalemates in my training. I have always looked up to Arnold and have tried to implement his training principals and mindset into my own training.
WHAT DOES YOUR DIET LOOK LIKE?
BRANDAN FOKKEN:
MEAL 1: 7 – 7:30
1 cup MuscleEgg Whites
½-3/4 cup my oatmeal flavored oats
MEAL 2: 10 – 10:30
0.75 cup Brown Rice – cooked
6-8 ounce(s) lean protein
MEAL 3: 12:30 – 1:30
1 cup Broccoli
6-7 ounce(s) lean protein
6 ounce(s) sweet potato
MEAL 4: 3 – 3:30
1 table spoon P28 almond butter
2 scoops Beast Whey protein
Periodically I will have a P28 bagel
MEAL 5: 6:30 – 7:30
4-6 oz. sweet potato
15 almonds
1 cup greens
6-8 ounce(s) lean protein- periodically I have a 8 oz sirloin
MEAL 6: 9:30 – 10
1 table spoon P28 almond butter
1 cup MuscleEgg
WHAT IS YOUR ADVICE FOR SOME REAL BIG CANNONBALL SHOULDERS?
BRANDAN FOKKEN: The shoulder questions…I get this one A LOT I like to train my shoulders with higher reps and LOTS of angles.
Dumbbell Lateral Raises: 4 sets 15,15,12,10
Smith Machine or seated db Shoulder Presses: 5 sets 15,12,10,10,10
Standing straight curl bar side raises: 4 sets 15,15,15,15
Dumbbell front Raises: 3 sets 15,12,10
Barbell Shrugs: 5 sets 20,20,15,12,10
Upright rows: 4 sets 15,12,12,10
Seated rear delt machine, cables, or dumbbells: 4 sets 15,12,12,10
Angled side raise with db to the side: 4 sets 12,12,12,10
HOW DOES YOUR OFF-DAY LOOK LIKE?
BRANDAN FOKKEN: I really dont have off days, but if I dont lift Im usually still active outside, or being proactive in healing- chiropractor, massage, etc.
YOUR TYPICAL WORKOUT ROUTINE:
BRANDAN FOKKEN: I feel that the most effective routine for me is dividing my body into parts and hitting them hard once in the week and then touching them up later in the week. My reps, set, and weight always changes and I incorporate different training methods into my workouts. I like to use a lot of different angles in my routine and hit whatever muscle group I can from as many angels as I can. That’s how I got my shoulders to develop, which I’m constantly asked about.
This was a week body part, so I changed my methods until I found what works for me. For anyone else trying to get the most out of their workouts, If you feel it challenges you, then pay attention over time to the results that come from that workout plan. Over time you will know if you are going in the right direction, and if you’re not, it’s time to change your plan.
DAY 1: Chest
Incline Hammer machine press: 5 sets 20,12,10,10,8 (Rotate with barbell or dumbbell presses)
Decline Hammer machine press: 4 set 15,12,10,8
Flat barbell: 5 sets 15,12,10,8,6 with one light burn out/ 20-30 reps at the end
Standing Cable flies downward motion: 4 sets 15,12,10,10
Machine Flies: 4 sets 15,12,10,8
Diamond pushup: 4 sets 20,20,15,15
Abs – pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
20 Mins Stairmaster HR 135-150
DAY 2: Arms
Standing dumbbell curls: 4 sets 12,10,8,8
Standing cable rope pull downs: 5 sets 15,12,10,10,8
Standing hammer curls: 4 sets 12,10,8,8
Standing Triceps push down: 5 sets 15,12,10,10,8
Standing straight bar arm curls: 4 sets 10,10,8,8
Dips on bench: 4 sets of at least 20 reps 20,20,20,20
Seated concentration curls or seated machine curls: 3 sets- failure
Single arm reverse cable pull downs: 3 sets of at least 20 20,20,20
20 Mins Stairmaster HR 135-150
DAY 3: Legs
Leg Extensions: 4 sets of 25 – 50 reps 50,40,35,25
Smith Machine or regular Squats: 5 sets 25,20,15,10,10
Leg press “will sometimes incorporate into a workout, depends on energy” sets 50,40,35,25,20
Lunges: 4 sets 20 “10 per leg” reps
Seated Leg Curls: 4 sets 25,20,15,15
Seated Calf Raises: 4 sets of 25
Standing Calf Raises: 4 sets of 25
Abs- pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
20 Mins Stairmaster HR 135-150
DAY 4: Shoulders/Traps
Dumbbell Lateral Raises: 4 sets 15,15,12,10
Smith Machine or seated db Shoulder Presses: 5 sets 15,12,10,10,10
Standing straight curl bar side raises: 4 sets 15,15,15,15
Dumbbell front Raises: 3 sets 15,12,10
Barbell Shrugs: 5 sets 20,20,15,12,10
Upright rows: 4 sets 15,12,12,10
Seated rear delt machine, cables, or dumbbells: 4 sets 15,12,12,10
Angled side raise with db to the side: 4 sets 12,12,12,10
20 Mins Stairmaster HR 135-150
DAY 5: Back
Wide-Grip Pull ups: 4 sets 15,15,15,15
Seated hammer reverse grip pull downs: 4 sets 12,12,10,10
Seated Cable pull backs: 6 sets 15,15,15,12,10,6
Machine Lat pull downs: 5 sets 15,12,10,10,8
Standing front pull downs: 4 sets 20,20,15,12
Bent over barbell rows: 5 sets 15,15,10,8,6
Hyper extensions: 4 sets 20,20,20,20
Abs – pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
20 Mins Stairmaster HR 135-150
DAY 6: Touch Ups
On my 6th day I will pick 2 to 3 body parts I think that are lagging and do a touch up. I may do a circuit, or I may pick 2 to 3 exercises for each group. I really focus on the muscle and take time to make sure I’ve worked it effectively. These days I normally lift very light, strict form, high reps.
WHAT SUPPLEMENTS DO YOU BELIEVE IN?
BRANDAN FOKKEN: I wouldn’t be where I am at today without supplementing my diet. There are a lot of products on the market, and some great ones, but for myself I recommend Beast Sport Nutrition supplements, their entire line is GREAT! They are also priced right and offer a lot of knowledge/science that backs up what they sell. If I were to recommend any other company for products Beast doesn’t offer, I would recommend looking at and reading the reviews on Bodybuilding.com and go through them for your nutritional needs. You can also purchase Beast products through Bodybuidling.com, so you get the best of both worlds.
Beast Mode pre workout
Creature pre workout
Multi core with breakfast #1
Omega 3 with breakfast and last meal #1, #6
Glutamine post workout 5g
2 Shredded or Amphetalean both by Beast*when dieting* upon waking and mid-day #1, #4
Beast Whey post workout- before bed #6
Aminolytes by Beast Sports – intra workout and post
L-Carnitine with breakfast and pre workout
ALA with breakfast and lunch #1, # 3
Vitamin D3 with breakfast #1
Mangnesium breakfast #1
B complex breakfast #1
Vitamin C breakfast #1
Adrenal Support breakfast #1
I have tried pretty much EVERYTHING out there. I’m not about gimmicks and the promise of quick results. The supplements I take I believe to help me recover and give me that edge I need in training as hard as I do. I have had great results with my supplement regimen and feel it works best for me. I think when you push yourself as hard as I do or any competitor for that matter having that extra boost that supplements offer keep you healthy, and help you recover to keep you moving forward.
We restrict our diets when we diet down, so making sure to fill those gaps, which that’s what supplements are meant for, NOT to take the place but to add to a nutrition plan, helps me to reach my goals while always striving for new ones.
TOP 3 TRACKS FOR A KILLER WORKOUT:
BRANDAN FOKKEN: I honestly don’t listen to any music. I lose myself in my work outs and am a compulsive thinker, so with that I am able to drown out the back ground noise and just focus on what I am doing and what I need to do to get the end result I want.
WHO ARE YOUR IDOLS?
BRANDAN FOKKEN: First and foremost I would have to say Amber Dawn (Orton) Fokken, my wife. Anyone else beyond her, that I have been a Bodybuilding.com athlete for a few years now and have the pleasure to interact with the team, I would have to say the Bodybuilding.com team as a whole. They all have very unique personalizes.
They are motivating and inspire countless people from around the world every day. Some stand outs being Mike Ohearn, Craig Capurso, Furious Pete, Kizzito Ejam, Brandon Johnson, Brooke Erickson, and everyone else on the team including our fearless leader Danielle Hansen.
These people set the bar high. They truly inspire me to want to work hard and do great things, but most of all to give back to others and help them reach the same heights that myself and the rest of my teammates have been blessed to achieve. And last but not least Arnold of course rates at the top of my list
FAVOURITE CHEAT MEAL:
BRANDAN FOKKEN: Once a week I will have a “cheat meal”. Off season it can be about anything- Burger and sweet potato fries usually.On season I eat 3 quest nutrition bars and 4-6 tablespoons of P28 almond butter.
TOP MOTIVATIONAL QUOTE:
BRANDAN FOKKEN: “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
-Arnold Schwarzenegger
WHAT DO YOU WANT TO ACHIEVE IN THE FUTURE?
BRANDAN FOKKEN: I want to be successful in all that I do. I am already a guest speaker, but would like to get more involved in that and speak in front of more groups. I would like to continue to educate myself and pass my knowledge onto others as others have to me. I would like to continue to train competitors for shows and help them achieve their goals. I also am setting up fit camps in the midwest and those will eventually be a focal point in my outreach to educate and help others in their own health and fitness goals.
I would also like to contribute to more websites and magazines and possibly maybe even write a book someday. I guess at the root of everything I want to be credible, and truly make an impact in others’ lives through helping them obtain all they want to on their own fitness journeys.
I also hope to hold my current sponsorships and continue to represent the companies that stand behind me in a positive way. My sponsors do a lot for me, and I do all I can to let the world know it.
LAST ADVICE FOR ALL HD BODYs:
BRANDAN FOKKEN: You need to first of all be ok with yourself in whatever you are involved in, or what level you are at in everything you do “workout routine, diet, etc.” When you are ok with yourself and love yourself, you will make more of a commitment to the betterment of you. You also won’t get discouraged when things don’t go exactly how you want them to. You will have the strength to carry on and continue to try to achieve the results you are striving for. If you don’t love yourself now and every step of the way, you definitely won’t be happy wherever it is you are going.
Everything takes time; it took time to put on the weight so it will take time to take it off. Set some realistic goals and then set a big goal at the end. Enjoy each incremental goal that you have achieved on the way to your big goal and celebrate those victories on the way to a better you.
SPONSORS:
Special THANKS to my Sponsors: Bodybuilding.com // Beast Sports Nutrition
I Am also grateful for their support: P28 Bread // Quest // MuscleEgg // Fat Gripz // My Oatmeal // Smartshake // Fitmark bags // Tainted Industries // Cut And Jacked