Layne Norton

Powerlifter, Bodybuilder, Bodybuilding Coach, Entrepreneur

Layne Norton aka (biolayne) is an entrepreneur, physique coach, bodybuilder, and powerlifter from Tampa, Florida. He holds the world record for squat in the IPF 93 kg weight class.

Alongside his success as a competitor, Layne is also an esteemed scientist and doctor; having a Ph.D. in Nutritional Science.

Layne’s fitness journey began in high school, when he started lifting weights to gain muscle and improve his self-esteem. By the age of 19, he completely ‘fell in love’ with the activity. And as a result – started competing in bodybuilding shows.

He’s since won 7 bodybuilding, and 6 powerlifting titles. Along with his success in the online world; where he’s gained a huge following, and created a popular supplement line and coaching businesses.

This is Layne Norton’s story:

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Athlete Statistics

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“Challenges make life interesting. Overcoming them is what makes life worthwhile.”

Accomplishments

Bodybuilding Highlights

2001

• INBF Mid America Muscle Classic overall Teen champion

2002

• SNBF Tennessee men’s open tall champion

2004

• ABA Mr. Indiana men’s open overall champion
• ABA Mr. Illinois men’s open overall champion

2006

• OCB Spirit of America men’s open heavyweight runner-up
• OCB Great Lakes States men’s open overall champion*
• NGA Heart of America Natural Classic men’s open overall champion*

2010

• IFPA Pro International: Heavyweight Winner
• IFPA Gaspari Pro Classic: 4th Place Heavyweight
• IFP Yorton Cup Pro World Championships: 5th Place Heavyweight
• NGA Pro Universe: 4th Place

Powerlifting Highlights

2009

• AAPF Illinois Raw Power Challenge 220 lb class champion

2010

• 2010 Pro Raw Unity 220 lb class 4th place

2011

• Raw United Tony Conyers Extravaganza 220 lb class champion and best pound for pound lifter

2012

• APF Europa Pro Raw Challenge 220 lb class champion

2014

• USAPL Raw Nationals 93kg Champion
• USAPL Southeastern Regionals Overall Champion

2015

• Arnold Raw Power Challenge 93kg Champion
• IPF World Championships 93kg Overall Silver Medalist
• USAPL Raw National 93kg Runner Up

Education

• Bachelor’s in Biochemistry from Eckerd College with honors, 2004
• Ph.D. Nutritional Sciences with honors, University of Illinois, 2010

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Biography

Bullying In High-School

Born and raised in Evansville, Indiana, Layne Norton didn’t have a ‘picture perfect’ childhood. He was often picked on by his schoolmates growing up; having low-self confidence as a result.

This is Layne talking about his schooling experience; “When I went to school I would fear every day because there were about a dozen people who’s mission in life seemed to be making me feel terrible about myself and embarrassing me.”

Learning About Training

After his freshman year of high school, Layne decided to take on weight training – so he could fend off the bullies that were much stronger, and bigger than him.

He would go to the library everyday, reading numerous books on weightlifting. Eventually, he started following his own simple weight training program, using a set of sand weights in his basement.

However, it wasn’t until Layne graduated from high school when he began taking weightlifting more seriously. In his words; “I didn’t get really serious about it until I graduated from high school. I had played baseball all the way through high school and once that was over, I no longer had a competitive outlet.”

Bodybuilding Shows

In search for a new sport to take part in, Layne stumbled upon bodybuilding. He was so fascinated by the sport, that decided to take part in his first bodybuilding competition at 19 years of age.

Layne says he exceeded even his biggest expectations at the show – he won the teen and novice tall categories as a complete outsider.

After the victory, Layne became ‘hooked’ on competitive bodybuilding. He continued to participate in bodybuilding contests; winning 7 titles by 2010.

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Powerlifting

In 2009, Layne started participating in powerlifting contests alongside bodybuilding. He found success in this area as well; taking home 6 powerlifting titles, along with setting a couple of national strength records over the years.

 Success Everywhere

As his professional bodybuilding and powerlifting years came to a close, Layne began to focus on other aspects of his life. Such as business and online marketing.

He then, launched his social media sites, through which he promoted his supplement line. Alongside this, he started working as a part-time bodybuilding, physique, and figure coach – juggling his passion for the fitness lifestyle with business, and everyday responsibilities.

Layne says he’s proud of the success he’s achieved since he started his bodybuilding journey – he’s constantly looking forward to even bigger plans in the future.

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Training

Combining the Best of Bodybuilding and Powerlifting

Layne’s training is a combination of bodybuilding and powerlifting. He trains each body part twice per week. One day is dedicated to strength, while the other focuses on hypertrophy.

On Mondays, Layne will usually train his upper body, and on Tuesdays, his lower body. These first two days out of the week are his powerlifting days, where he focuses on compound movements; doing 3-6 reps. In terms of volume, he keeps it low in these workouts.

However, his training style completely changes during the last few days of the week. On those days, he trains the same body parts for muscle growth. Meaning, he’ll do a lot of volume with lighter weights.

An example of Layne’s strength and hypertrophy workout can be seen below.

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Layne Norton’s ‘Power Bodybuilding’ Workout

Day 1: Upper Body Power Day

• Pulling Power Movement: Bent over or Pendlay rows
  3 sets of 3-5 reps
• Assistance Pulling movement: Weighted Pull ups
  2 sets of 6-10 reps
• Auxiliary Pulling movement: Rack chins
  2 sets of 6-10 reps
• Pressing Power Movement: Flat dumbbell presses
  3 sets of 3-5 reps
• Assistance pressing movement: Weighted dips
  2 sets of 6-10 reps
• Assistance pressing movement: Seated dumbbell shoulder presses
  3 sets of 6-10 reps
• Auxiliary curling movement: Cambered bar curls
  3 sets of 6-10 reps
• Auxiliary extension movement: Skull crushers
  3 sets of 6-10 reps

Day 2: Lower Body Power Day

• Pressing Power Movement: Squats
  3 sets of 3-5 reps
• Assistance pressing movement: Hack Squats
  2 sets of 6-10 reps
• Assistance extension movement: Leg extensions
  2 sets of 6-10 reps
• Assistance pulling movement: Stiff legged deadlifts
  3 sets of 5-8 reps
• Assistance pulling/curling movement: Glute ham raises or lying leg curls
  2 sets of 6-10 reps
• Auxiliary calf movement: Standing calf raise
  3 sets of 6-10 reps
• Auxiliary calf movement: Seated calf raise
  2 sets of 6-10 reps

Day 3: Rest

• Full Recovery

Day 4: Back and Shoulders Hypertrophy Day

• Pulling Power Exercise speed work: Bent over or Pendlay rows
  6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pulling movement: Rack chins
  3 sets of 8-12 reps
• Hypertrophy pulling movement: Seated cable row
  3 sets of 8-12 reps
• Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
  2 sets of 12-15 reps
• Hypertrophy pulling movement: Close grip pulldowns
  2 sets of 15-20 reps
• Hypertrophy shoulder movement: Seated dumbbell presses
  3 sets of 8-12 reps
• Hypertrophy shoulder movement: Upright rows
  2 sets of 12-15 reps
• Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
  3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

• Lower Body Power Exercise speed work: Squats
  6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pressing movement: Hack squats
  3 sets of 8-12 reps
• Hypertrophy pressing movement: Leg presses
  2 sets of 12-15 reps
• Hypertrophy extension movement: Leg extensions
  3 sets of 15-20 reps
• Hypertrophy pulling movement: Romanian deadlifts
  3 sets of 8-12 reps
• Hypertrophy curling movement: Lying leg curls
  2 sets of 12-15 reps
• Hypertrophy curling movement: Seated leg curls
  2 sets of 15-20 reps
• Hypertrophy calf movement: Donkey calf raises
  4 sets of 10-15 reps
• Hypertrophy calf movement: Seated calf raises
  3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day

• Pressing Power Exercise speed work: Flat dumbbell presses
  6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pressing movement: Incline dumbbell presses
  3 sets of 8-12 reps
• Hypertrophy pressing movement: Hammer strength chest press
  3 sets of 12-15 reps
• Hypertrophy fly movement: Incline cable flyes
  2 sets of 15-20 reps
• Hypertrophy curling exercise: Cambered bar preacher curls
  3 sets of 8-12 reps
• Hypertrophy curling exercise: Dumbbell concentration curls
  2 sets of 12-15 reps
• Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
  2 sets of 15-20 reps
• Hypertrophy extension exercise: Seated triceps extension with cambered bar
  3 sets of 8-12 reps
• Hypertrophy extension exercise: Cable press downs with rope attachment
  2 sets of 12-15 reps
• Hypertrophy extension exercise: Cable kickbacks
  2 sets of 15-20 reps

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Building Back Width

Layne says that if he wants to make his back wider, he’ll train it with a lot of volume to make it grow. 

Rear deltoid is another muscle Layne believes is important for achieving the famous V-taper look. He says that by doing lifts that stimulate areas such as the rear delt, and lats, he’s been able to grow his width significantly.

One of his favorite exercises for building his lats are dumbbell rows done on an incline bench. And for his rear delts, his favorite exercise is reverse pec deck on the resistance machine.

Layne says to anyone who want’s to grow a wider back should do deadlifts. He said; “Let’s be honest, if you want a back that’s worth a damn, you are going to have to deadlift.”

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“Control overall calories. Get enough protein to optimize lean body mass and metabolic rate.”

Nutrition

Daily Macronutrients

Layne doesn’t have a set meal plan. Instead, he just focuses on his daily macros; making sure to hit his protein, carbs, fats, and fiber goals for the day.

In the off-season, he consumes 250 grams of protein, around 450 grams of carbs, 90 grams of fat, and 60 grams of fiber.

During the pre-contest phase, he consumes slightly more protein – 275 grams. His carb intake decreases to 100-250g, fats to 45-60 grams, and fiber to 25-40 grams.

“Obviously the numbers dropped as I got leaner and leaner to help keep fat loss progressing.” – Layne Norton

Layne’s Supplementation Stack

• BCAAs, 1 scoop between meals and 2 scoops post workout
• Creatine Monohydrate, 5g per day
• Beta-Alanine, 6g per day
• Pre-workout
• Omega 3 fish oil, 6 capsules per day
• Sesame Oil capsules, 3 capsules per day
• Lipoic Acid: 300mg with pre-workout and 600mg with post workout meals
• Joint Health supplement, 6 capsules per day
• Multivitamin
• Whey Protein

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What we can learn from Layne Norton

Layne Norton is a great example of how you can achieve success in more than one area of your life. In his late teens and early 20s, Layne excelled as a bodybuilder; winning 7 trophies. Later, he participated in powerlifting shows, winning almost the same amount of titles.

After his competitive days were over, Layne turned to business and education. He earned a Ph.D. in Nutritional Science, before becoming a social media phenomenon – thanks to his informational posts related to training and nutrition.

If you want to achieve a similar level of success, having the same work ethic and dedication as Layne Norton, will get you closer towards your dream physique.