“Keep your body guessing.”
Big Back User Profile:
International Fitness Columnist, Fitness Model, and Fitness Consultant.
BBG: Let’s get this out of the way right off the bat: One of the reasons we’re interviewing you is because we know you’re avid Big Back Grips user. What did you use before BBGs and why did you settle on BBGs? How do they help your workout?
John Carter: I am the typical weight lifter that doesn’t wear any gloves or straps when it comes to lifting because I liked the feel of the bar or dumbbells while training but it came to a point that my hands were destroyed and my strength was decreasing during that time. Shortly, I came across Big Back Grips and wow I was speechless. Let’s just say that I was ready to hit the weights harder than ever. Big Back Grips allowed me to gain my strength back. Most of all my grip was phenomenal while training. I feel like I could go on and on and never stop while using the grips, most of all because you don’t feel the rust of the dumbbells, barbells, or pull up bars, they work amazing and I carry them with me everywhere I go and I have at least 2-3 pairs in my bag. They are a must-have to maximize your gym time and strength.
BBG: Ok, so, tell us a little about yourself: your name, background, where you grew up, where you went to school and for what. What do you do professionally? A mini-bio, if you will.
John Carter: My name is John Carter. I went to school for Business Entrepreneurship and Hotel Management. I’m currently focused full time on my Fitness Career as I’m a fitness entrepreneur. I’m currently writing for a variety of Fitness magazines world wide in Dubai, Serbia, Australia, Toronto & some here in the United States. Fitness has always been a passion of mine and I’m very happy to be able to motivate, inspire and help others life a healthier lifestyle. Besides being an international fitness columnist and fitness model, I also do fitness consulting via my website: www.johncarterfitness.com where I’m constantly bringing fitness content and helping others with their fitness goals.
BBG: Where do you work out?
John Carter: I work out at Equinox Fitness Club. During the summer for an outdoor work out I train at Muscle Beach located in Venice Beach. I’m able to run by the beach and do a variety of cardio vascular training and muscle endurance and strength work outs. Keeping your body guessing is the key to maximize your results.
BBG: Did you play or excel at any sports?
John Carter: Back in high school I used to be a tri-sport athlete. I used to run track, swim and play football. And I must say that all of them were my strong sports. I’m also a 2nd Degree Black belt. Track allowed me to work on my cardio vascular endurance as I used to be a sprinter (4×1 relay, 4×4 relay, 400 & 200). Those were the good ole days of training hard and pushing my body to the limits. Swimming and football tested my strength and muscle endurance. The same with Karate.
BBG: What brought you into the world of lifting and when? What are your main goals in bodybuilding?
John Carter: Back in high school I was on the football team and it was mandatory to lift. I wasn’t really much into it at that time, I was just staying lean and shredded. Shortly after graduating high school I wanted to transform my physique to another level by increasing my muscle mass and overall size. I’m also looking to compete at the Men’s Physique division!
BBG: What is your workout schedule like?
John Carter: My Work outs are constantly changing. I keep my body guessing at all times to maximize my results and obtain solid gains. I usually train Heavy with low reps. Focusing on about 5 sets with reps of 8-12 max. I also focus on lifting light weight for muscle endurance but with high reps between 15-20 reps, I love those type of work outs because my strength and endurance goes up rapidly. I also focus on doing super sets. Sometimes I focus on Super sets with Pre-Exhaustion, Post Exhaustion or Isolation, or sometimes I focus on Staggered Super sets. I make my work outs fun and effective as the good sore always kicks in after a good work out.
BBG: What about your diet?
John Carter: Like everyone says, diet is very important and my diet is strict and straight as an arrow, but don’t get me wrong. I squeeze in a cheat meal on (Sunday). I have about 6-7 meals a day every 2-3 hours max. Plenty of chicken, vegies, tilapia, salmon, sweet potatoes, cottage cheese, my protein shakes of course and my multi-vitamin. I believe that diet plays a big role during your training and having that down will make it easier for you to achieve your results quicker. I have about 4 protein shakes a day including my morning protein, pre/post work out protein and before bed-time protein. Carbs/calories are constantly changing for me depending my photo shoot schedule and overall goal that I’m focusing on at that time.
My cheat meal is usually a nice turkey bacon burger or pizza!
BBG: What are your favorite exercises or body parts to work? What do you consider your best body part? Do have a body part that’s especially challenging to make headway on?
John Carter: I really enjoy training chest, shoulders and arms, those are my top three features but as always there’s room for improvement and I work every body part as hard as possible when I train them. I’m also starting to enjoy training legs, but it’s still a hate/love relationship when I train them. One body part that I focus on the most are my arms and legs, as I’m constantly trying to make them bigger and more defined. I train legs/arms twice a week but of course giving my body enough rest without overtraining the muscle group.
BBG: If someone were going to work out with you, what are they in for, what’s your workout style? What would you want from a partner? Perhaps describe your ideal workout.
John Carter: They are in for a challenge, because I challenge myself every day I step into the gym. As I mentioned before I focus on keeping my work outs as effective as possible. My work out style is a lot of pumping without much rest.And super sets. I believe that building muscle endurance/strength is key to achieve a great physique. I keep the reps high, with heavy weight while maintaining a good form. But my work outs are constantly changing. Moving on, my partner has to be determined to BRING IT every day.
BBG: What’s your advice to people just starting out?
John Carter: If you are just starting out, you need to settle on an action plan that will require your short term and long term goals. Also plan out what you want to achieve regarding your body. Either dropping weight, gaining muscle mass or just overall definition. It will help you settle your work out routines, sets, reps, work out splits on muscle groups, your diet (very important) and last but not least your supplementation.
BBG: Can you give us your workout for just one body part: back or legs, shoulders, chest or arms, even abs. Just pick your favorites.
John Carter: Here is one of my work out routines to try out. Chest and triceps, and my leg work out. These routines are great for muscle growth and definition and last set being failure it will help you for muscle endurance.
Monday: Chest & Triceps
Bench Press: 5 x 10-8-6-4 (Last set to failure)
Incline Bench Press: 5 x 10-8-6-4 (Last set to failure)
Decline Bench Press: 5 x 10-8-6-4 (Last set to failure)
Cable Crossover: 4 x 10-10-8-6 (Last set to failure)
Dumbbell Flyes: 4 x 10-10-10-8 (Last set to failure)
Pushups: 5 x 20-20-15-15-15 (Last set to failure)
Lat Pulldown: 5 x 10
Seated Triceps Press: 5 x 10
Dips: 4 x 20-15-10-8
Triceps Pushdown: 5 x 10
Close-Grip Bench Press: 4 x 10-8-8-6
Leg Press: 5 x 20-15-10-10-8
One-Leg Squats: 4 x 10-10-8-6
Squats: 3 x 10-10-10 (Last set to failure)
Calf Raises: 5 x 10-10-10-8 (Last set to failure)
Front Barbell Squats: 5 x 15-10-10-10-8 (Last set to failure)
BBG: What are your biggest accomplishments in your workout history so far? : Titles, personal goals achieved, etc.
John Carter: Here are all of my accomplishments in the fitness industry since I started. I’m blessed, humbled and grateful for those who have given me the opportunity to grace all this magazine features.
• Transformation of the Month (BodyBuilding.com) – 2009
• Cellucor Affiliate Team Athlete – 2009
• World Physique Columnist Writer – 2009
• World Physique Featured Interview (April) – 2009
• World Physique Summer Issue Publication – 2009
• World Physique Article Publications – 2009
• Fitness YouTube Featured Channel – 2010
• Gregory Mantell Show Appearance – 2010
• World Physique Winter Issue Publication – 2010
• Super Swole Featured Interview January – 2010
• Male Fitness Model Preview Feature – 2010
• Cutting Edge Internet TV Show Appearance – 2010
• YeahNewYork Preview Fitness Model Feature – 2010
• YeahNewYork Fitness Featured Interview – 2010
• Male Fitness Model Fitness Blog Feature – 2010
• NutraGuys Team Member Writer – 2011
• FitnessX Magazine Columnist Writer – 2011
• FitnessX Magazine February Issue Publication – 2011
• FitnessX Magazine March Issue Publication – 2011
• FitnessX Magazine April Issue Publication – 2011
• FitLife Magazine Columnist Writer – 2011
• FitLife Magazine February Issue Publication – 2011
• ExtraFit Magazine Columnist Writer – 2011
• ExtraFit Magazine May Issue Publication – 2011
• ExtraFit Magazine Article Publication – 2011
• Physique Magazine Columnist Writer – 2011
• Physique Magazine May Issue Publication – 2011
• X-Fitness Magazine Columnist Writer – 2011
• X-Fitness May Issue Publication – 2011
• Muscle And Strength Columnist Writer – 2011
• Fitness & Physique Magazine Publication – 2011
• Nation Wide Fitness Infomercial Shoot (Ab Product) – 2011