WNBF Scott Kluth
written by WNBF Pro Jeff Alberts photos and video provided by WNBF Pro Scott Kluth video edited by Jeff Alberts SCOTT KLUTH, 26, Federal Way, Washington has had an incredible 2009 contest season thus far with two overall wins to his credit. Scott earned his WNBF Pro card last month in Sacramento, Ca at the INBF West Coast Classic and he followed that victory with another overall win at the NPC Washington Ironman. Scott stands 5'-9" and weighs in at a very muscular 187 lbs when he is onstage doing battle. Scott plans on competing at the WNBF World Championships this November in New York and he is training hard to get his weight down to 184 lbs to bring that ultra conditioning to the World stage. With his terrific symmetry and overall mass, Scott's physique will definitely be a major factor at the WNBF World Championships. We had the opportunity to interview Scott via email and this is what he had to say about his training, diet, cardio and other topics in the sport. 3DMJ: How did you get started in natural bodybuilding? Scott: When I started bodybuilding, I was quite naive to the inner workings of the sport. I didn’t realize that there were tested and non-tested shows. So for the first 5 years of my bodybuilding career, I only competed in non-tested shows because that is all I knew at the time. It wasn’t until the last two years that I realized there was a place where I could compete on a level playing field. Although most might consider that a disadvantage for me to only compete in non-tested shows, I think it has turned out to be the best path I could have gone. I was looking to attain the physique of a top level national NPC competitor, so I trained and ate like I was one. I think I was able to develop a thick, dense base over the years but wasn’t quite able to bring the conditioning needed to be competitive. So in mid 2007, I enlisted the help of Layne Norton, which has worked out to be one of the best decisions I have made in bodybuilding. Layne has taught me how to eat better, come in harder and how to build muscle more effectively. After an offseason and long show preparation, we were able to nail it with both size and conditioning. Bringing that package to a natural stage has boosted me to the WNBF Pro Ranks. SCOTT KLUTH'S CONTEST HIGHLIGHTS
2009 NPC Washington Ironman Overall
2009 INBF West Coast Classic Overall & WNBF Pro Card
3DMJ: Who are your influences in the sport of natural bodybuilding? Scott: Layne Norton (www.biolayne.com) has been the biggest influences in my nutrition and training. For a more in depth look at Layne’s nutritional principals, order his DVD. Mark Dugdale(www.markdugdale.com) has been the biggest influences on teaching me training intensity. Check out his DVD “A week in the Dungeon” if you want to see what real training intensity is about. 3DMJ: Describe your training style for us. Scott: The one phrase I have learned this year (from Layne), and taken to heart, is “You will not outwork me”, I try and meet the goal of not letting my competition outwork me in the gym. 3DMJ: Describe your training split for us. Scott: I use Layne Norton’s PHAT training method. There are Power Days and Hypertrophy days. 3DMJ: Describe your nutrition when training for a competition. Scott: I have come to learn that the KISS (Keep It Simple Stupid) method is best for me when dieting, I don’t stick to one carb source or only eat things because so and so said it was best. I’ll start at a certain calorie/macro-nutrient intake and made adjustments to those numbers when needed as I get closer to the show. 3DMJ: Describe your nutrition when you are in your off season. Scott: I use the same method as when dieting for a show, I just try and keep the numbers as high as possible while trying to keep my BF% down. I think it is best to do a reverse diet to let your metabolism adjust to a higher calorie intake after a show. 3DMJ: Do you do any cardio leading up to a contest? Scott: This contest season, my cardio started with 2 15min sessions and 3 15min HIIT sessions a week. As I get closer to the contest, the duration is increased. Right now I am doing 1hr sessions 7 days a week and 3 HIIT sessions a week. I use a stepmill for my lighter intensity cardio and use a recumbent bike/row machine for my HIIT cardio.
Scott's cardio training has carved himself a ripped physique, highlighted by etched hamstrings. 3DMJ: Do you do any cardio in the off season? Scott: I do cardio 3 times a week for 15-20mins on an elliptical/recumbent bike/step mill. I think it’s good to switch up the machine you’re using to keep your body from adapting. 3DMJ: What types of supplements do you use and why? Scott: Willies Tri-Pro Protein Powder (www.williestripro.net/index.html) Willies Tri-Pro tastes great and mixes well. It blends up great for thick protein shakes. Primaforce-Beta Alanine Primaforce makes great quality products, I know I am putting quality ingredients in my body when using this product AST –Creatine Monohydrate, BCAA AST also makes good quality products at an affordable price. Scivation- XTEND, Dialene-4, Vasocharge, Whey Scivation is a company that I love to support because they do so much in to support natural bodybuilding. Along with that, they have great customer service and stand behind their products 100%. Their quality is through the roof and I can see the results from using these products … and so have the Judges!!! USP Labs-Super Cissus I am fairly new to using this product and am unable to give a fair review at this time. 3DMJ: We read over the forums at bodybuilding.com that you had knee surgery this year, what happened to your knee that it required knee surgery? Scott: I started dieting back in January of 09’ and was prepping for the INBF Washington State to do battle with Eric Helms, Luke Ehlis and Jeff Alberts (although I didn’t know of him at the time). I was about 8 weeks out from that show and training legs. As I was warming up on the leg press, I lowered the weight down and heard/felt a big POP in my left knee. It hurt a little bit and didn’t feel right, but being determined to win that show I pushed on through the workout. After a couple of days of walking around with a swollen knee, I went to an orthopedic to get it checked out. An MRI revealed that I had torn my meniscus and it required surgery to prevent serious long term damage. I made an appointment for surgery a couple of days later and couldn’t do any leg training for 8 weeks and cardio for 4 weeks afterwards. Luckily I have a great support group and awesome woman by my side that helped with my recovery and making sure I was able to stick to my diet. 3DMJ: Most individuals would have called it a day after going through surgery, what inspired you to keep training for your competitions this year? Scott: I am not quite sure what kept me going other than the drive to compete and turn pro. I am the type of person that if I have a goal in mind, I won’t let anything stand in my way of achieving it. I viewed the surgery as a temporary setback and just adjusted my competition plans accordingly. Because of the surgery, I ended up competing in the INBF West Coast Classic instead of the INBF Washington State. 3DMJ: Did you have to alter your training in any way to cater to your knee? If so, what did you change? Scott: In the short term I had to alter my leg training to make sure I wasn’t hitting it too hard too quick. After I was given the green light by the Orthopedic, I started to up the poundages slowly and have been lucky enough to get back to almost my offseason strength. 3DMJ: You won the INBF West Coast Overall while earning your WNBF Pro Card last month and an Overall victory at the NPC Washington Ironman, what were the key factors for your overall victories? Scott: I think the biggest factor in my victories were bringing a trifecta of Conditioning, Size and Symmetry. It also helped tremendously that from the waist down, I was leaps and bounds over the competition. I have been blessed in the quad/hamstring department. I wasn’t quite 100% for the West Coast Class, but close. I was able to come closer to the level of conditioning I wanted to achieve this season for the Ironman.
Scott's physique has it all! Balance, size and conditioning. 3DMJ: What did you learn from your contest preparation leading up to those competitions that will improve you in your next competition, the 2009 WNBF World Championships? Scott: The biggest thing I learned was that I need to bring my conditioning up a tad and come in harder. I wasn’t soft for these past victories, but to reach my goal of placing at the 2009 WNBF World Championships I’ll need to bring my conditioning to that next level. 3DMJ: From the side poses you are extremely thick and muscular, especially in your hamstrings, what do you do to achieve excellent development in that area? Scott: I have been focusing a lot on heavy stiff legged dead lifts, lunges and leg curls. After my surgery I felt like I needed to put more emphasis on my lower body because of the atrophy I experienced.
Scott's leg development is incredible! Quads, hamstrings and glutes are all complete. 3DMJ: Your quadriceps is one of your best body parts, what exercises would you attribute to your quadriceps development? Scott: I have always been a big advocate of deep heavy squats. Nothing can beat that. I also need to give thanks to Mark Dugdale for kicking my butt on leg days. I learned a lot from Mark about leg training. His intensity and the way he hits the muscle was unlike I had ever experienced before. When training with Mark, we would do some pre-exhaust work on extensions, move into heavy leg presses followed by heavy squats and finished with supersets of lunges and leg extensions. It would typically change from week to week, but that was a main staple of what we did. I now implement those exercises in my leg training.
Scott's quads are one of his best body parts. 3DMJ: You were in a close battle with the 2nd place finisher in your class at the INBF West Coast Classic, some individuals say he had better conditioning but you had more mass that put you over the top, what will you do differently, if anything, to bring out more conditioning at the WNBF World Championships? Scott: I will just keep with my same game plan that I have been doing since day one. I’ll make some adjustments in my diet and shoot for a harder physique at the WNBF Championships. 3DMJ: Your physique is very symmetrical and has a lot of muscle mass, what do you attribute to attaining perfect proportions? Scott: I always looked up to guys that have symmetrical physiques and was never a guy that only trained chest or arms when I started out. From day one I have always trained everything and focused on lagging body parts from year to year to ensure I was building a physique that looked good from every angle. I never wanted to be a guy that looks good from the front but when you turn around it looks like a completely different person.
Scott has excellent balance to his physique. No weak points, everything is fully developed! 3DMJ: The WNBF Worlds is considered to be one of the best natural competitions, what goals do you have for your debut at the WNBF Worlds? Scott: I hope I can place Top 5 at the WNBF Worlds. I’m not sure if that is unrealistic, but the big lesson I have taken away from this bodybuilding season is that you can only bring your best package to the stage and pleased with that. If you win or place last, all that matters is that you brought your best to the stage. 3DMJ: What are your future goals in the sport of natural bodybuilding? Scott: My future goals are to continue improving my physique from year to year and win a pro show one day. Along with that, I would like to put on a natural bodybuilding show to try and help grow the sport. 3DMJ: If you could give advice to up and coming natural athletes what would it be? Scott: Stay consistent, Rome wasn’t built in a day. Know that every day and every workout counts. Be thankful for being able to compete and DO WORK!!! Scott would like to give a huge thank you to his supporters, "I would like to thank my girlfriend Michelle for her continued support and being there for me every day. Thanks to my Family (Mom, Dad, Tammie, Ellen and Peter), Best Friends (Brandon, Brent and Jeremy) for their support on my path in bodybuilding. I know it’s tough to watch the things I go through and all the time it takes, but you support me none the less. Thank you!!! Thanks for Layne Norton for help taking my physique to the next level." Watch Scott in action as he trains for the World Championships!
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