Mark Dugdale IFBB Pro Bodybuilder
Q: Hi Mark, and a big hello from all the members from HardcoreBodybuilding.net. First off how have you been this year and what do you plan on doing in the near future?
A: I've learned the discipline of patience this past year. With the flu knocking me out of the Arnold and San Fran, it derailed my goal of competing at the Olympia. I didn't want to just qualify for the Olympia, but do it convincingly. With that in mind I decided to forgo any additional contests in 2006 to focus on improving my physique for 2007.
Q: How are Christina and the kids doing? Is Christina planning on competing again anytime soon?
A: Kids grow up so fast, you have to be sure that you don't let time slip by too quickly. For now Christina is happy to support me and be actively involved in our daughters school. She wants to compete again someday, but has not set a time frame.
Christina Dugdale
Q: How is your training coming along, and have you changed anything from last year to bring up certain parts?
A: As you may have heard, I had a minor quad tear while training for the 2006 Ironman. It prohibited me from doing squats or leg press the last 10 weeks leading up to the show. Most people didn't even notice, some even thought my quads improved, but it felt like I was preparing for battle with one arm tied behind my back. I am thankful to be fully recovered and back to hammering my quads with squats and leg press. I've incorporated some Doggcrapp techniques into my Dorian style of training with good success. It's benefited my arms the most.
Q: When you say you are incorporating DC training into your routine, do you mean you are focusing on negative movements, rest-pause, or isometrics, stretches, or a combination of all?
A: I use the rest-pause, widowmaker and the 60 second stretch techniques.
Q: What specifically did you do for your arms, since they seem to have responded to this training? (every guy out there wants to know this one!)
A: Decreased the volume. After warming up I only do one set using the DC rest-pause method. Then I do a single set of 20-30 reps (widowmaker), immediately followed by a 60 second stretch. I follow the same protocol for bi's and tri's.
Mark at the Ironman Pro 2006
Q: What weight do you plan on competing at?
A: I don't really know. I was 206 in 2005 and 211 in 2006, but I've stayed much leaner this off-season. My goal is sick conditioning at a weight of 210-215. I'm not sure I can go much beyond 215 without losing some of the better aspects of my physique.
Q: Coming up in the ranks you had to overcome many struggles I am sure, what do you consider your biggest hurdle you overcame to become a professional bodybuilder?
A: Finding a balance in life is probably the biggest struggle. Running a business, maintaining a healthy marriage and raising 3 daughters on top of my own bodybuilding goals is no easy task.
Q: Your boy, Jay, finally did the deed and took the crown from Ronnie. How do you feel about that, and do you think Jay will be able to hold on over the next couple of years?
A: I am really reserved, meaning I rarely yell at a Seahawks game. However, I nearly lost my voice yelling for Jay at the Olympia. Jay's determination and spirit has always surprised me. He never let the people who said "You will never beat Ronnie" deter his confidence that he could in fact win. It is the one Olympia I will never forget. Taking nothing away from Ronnie as the best bodybuilder to walk the planet, Jay deserved the win this year and I could not be more happy for him.
Q: We all know that nutrition is a HUGE factor with precontest dieting, what is the most important thing you think was absolutely crucial in your amazingly peeled look that you always bring to the stage?
A: Everyone thinks there is a secret to getting shredded, so I will tell you what mine is. When I feel like crap, think I look like crap and when I question why I do this sport, then I know I am ready to step on stage. Guys get too hung up on coming in big and they end up coming in fat. Plan the work and work the plan... and remember the mirror doesn't lie.
Q: Yes, you are absolutely right, the mirror does not lie. "Plan the work, and work the plan" what a great saying. I know you mentioned in Driven that you used to do the cycling, then switched to the gradual drop method because of how crappy you felt with the cycling. Are you planning on staying with that, and if so what would a typical precontest layout look like? (for example: grams at 16 weeks, 14 weeks, 6 weeks, etc.)
A: I begin my diet around these macro nutrients - 400 carbs, 325 protein, 30 fat. Mid-point it is about like this - 300 carbs, 360 protein, 25 fat. The final push to the show is - 240 carbs, 375 protein, 20 fat.
Q: Do you do much different for your offseason bulking?
A: I eat more red meat, but other than that it's the same food just more of it.
Q: Do you have any videos/book/etc. in the works that we all can look forward to?
A: My next DVD will hopefully be shot next year. Assuming I qualify for the Olympia it will go back to my first bodybuilding contest, up until the time I step on the Olympia stage. Of course it will include at least two leg workouts, since they were sorely missed in DRIVEN due to my quad injury.
Q: I want to thank you for your time, and wish you the best for the future. Any final words for the fans that look up to you as a representative of this sport?
A: The people who support me in my bodybuilding endeavors I cannot thank enough. They are the people who drive me to be my best.... all the rest I selectively ignore!
2004 NPC Nationals
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