Champions - Dean Palmer
Dean Palmer - The Traveling Man - April 1997BY Michelle Ainley
Dean Palmer started his body-building career in a big way finishing second in the 1985 Mr Australasia Title at the age of 17. At that stage he had been lifting weights on and off for three years.
“A friend who did a bit of training – nothing serious – got me into it and I went on from there,” says Dean.
“I’ve had times when I haven’t trained, but most of the time I’ve been into it.”
Like many bodybuilders, it was not only Dean’s mind that loved the challenge of training, but his muscles thrived on it too. “I’ve always been a big guy. My Muscles are very susceptible to weight training and just grew really quickly. I naturally took off! When you’re 19 you’re not meant to be that big and muscular. Not many teenagers get to compete against and beat the seasoned competitors. So I was just lucky to grow pretty easily.”
Dean was born and bred in Hobart and still calls it his home base, but he has moved around a lot, training, competing and living in Adelaide, Melbourne and Sydney. The early eighties were a good time to be living in Hobart if you were a young bodybuilder. Big names to come out of Hobart at that time were Clem Zeigler, Phil Douglas and Derrick Imervale just to name a few. Then Dean won the under 19 Mr Australasia in 1986 at the age of 18, he was well on his way to successful career. He followed up the next year winning his height class in the Australasia Open.
And then it was time for a break, at least from competitions. For a young guy he’s already achieved more than enough and was ready to pursue other things. His next success came in 1992 when he finished a close second in his height class in the Mr Australasia to Sergio De Santos who also took out the Overall.
Another break from competitions of about five years brings us up to date. It is 1997 and Dean is building again for his next NABBA title, Mr Queensland in September. He will be contesting the Medium-tall class. Then Dean will come down to Melbourne to compete in the Mr Australasia. And then, if he wins, Dean will be off overseas to compete in London.
In the off season when he “trains up” Dean hits around 135kg, which is a significant increase on the 112kg he used to reach as a younger guy. He used to drop back down to high 90’s to 100kg to compete. This time he will have to be on stage at around 110-12kg. His height is 176cm.
So let’s talk diet. In the off season Dean takes in a diet that comprises complex carbohydrates (pasta, oats, rice and vegetables) and good quality proteins (fish, chicken and a little red meat). Closer to the competition he does more aerobic and cardiovascular activity and cuts out the dairy products and supplements which is an integral part of his diet in the building phase. He also takes vitamin and mineral supplements such as B complex, iron, vitamin E and plenty of C.
Dean explains: “Before a show I take out all dairy products and fats and eat clean carbs and proteins that go through my system a lot quicker and don’t slow my metabolism down like fish, chicken and whey protein powder. No red meat at all and at least six meals a day.”
Training wise Dean likes to “life heavy” for instance he is squatting 600 pounds.
“We (Dean and his training partner Justin Rys) don’t train that long as far as duration goes, but like to get in there and hit it pretty hard for about an hour. In the off season we train four to five times a week and before a show six days a week with the extra aerobic activity.”
Dean and Justin train at two gyms:
Health works in Broadbeach and Pace Fitness in Surfers Paradise.
When they are not lifting weights and building they spend their time “partying” and enjoying the weather. Dean spent winter of last year in Melbourne running Finways Gym in Hawthorn. “It nearly killed me – the cold weather – so I couldn't wait to get back up here” says Dean.
Dean is just about to enter his building phase which will last for the next four months. About a month of fine tuning will take him up to the NABBA show in September. Justin, who has been over here from New Zealand for the last six months, had just taken out the IFBB Mr Gold Coast Title. Like Dean he is also looking towards the NABBA Mr Queensland Title in September of this year. Dean believes that Justin has the potential, which he is already realising, to be a professional bodybuilder.
So let’s take a look at Dean and Justin’s training program. This is only a sample of their training routine as they try to vary it.
Dean says, “Your body gets used to things so if you do the same thing week in week out your body jacks up and wont grow anymore because your not shocking it anymore. Dean points out that he doesn’t do too much work on his arms as they get worked during other exercises. He rates his arms as his best body apart – they have , in the past, naturally grown to 23 inches so he has to be careful that they don’t get too big.
Abdominal's and lower back are exercised “instinctively when we have enough energy”. Cardiovascular exercise in the off season is walking or mountain bike riding; really whatever fits into their active, outdoor lifestyle. Of course this part of their training becomes more intense in the lead up to a competition.
Day One – Back and Shoulders
Shoulder Press – 300 pounds plus x 4 sets
Side Laterals raise – 60 pounds x 3 sets
Upright row – 220 pounds x 3 sets
Bent over row – 500 pounds x 3 sets
Reverse grip lat pull down – 300 pounds plus x 3 sets
Seated pulley row – 300 pounds plus x 3 sets
Day Two – Legs
Squats – 5 sets building up from 225 pounds to 600 pounds
Leg extensions – 250 pounds x 5 sets
Leg curls – 120 pounds x 5 sets
Standing and seated calf raises – upwards of 700 pounds x 4 sets (standing), x 3 sets (seated)
*(usually eight to ten repetitions of each exercise – not below six and not above 15)
Day Three – day off
Day Four – Chest and Arms
Flat bench press – 500 pounds x 6 sets
Incline bench press – 400 pounds x 3 sets
Heavy flyes or Cable crossovers – 100 pounds x 3 sets
Standing barbell curl – 200 pounds x 3 sets
Preacher curl – 200 pounds x 3 sets
Triceps pushdown – upwards of 200 pounds x 4 sets
Lying triceps extensions – 230 pounds x 3 sets
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