© Copyright Greatest Physiques 2024
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:
Weight 205 - 215lbs (88.5 - 93.0kg) Height 5'10" (177.5cm) Arms 17.5'' Thighs 25.5'' Age 43 Date of Birth December 15, 1981 Nationality American Profession Powerlifter, Bodybuilder, Bodybuilding Coach, Entrepreneur Era 2000, 2010
“Challenges make life interesting. Overcoming them is what makes life worthwhile.”
2001
2002
2004
2006
2010
2009
2010
2011
2012
2014
2015
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.”
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.”
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.
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.
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.
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.
Day 1: Upper Body Power Day
Day 2: Lower Body Power Day
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
Day 5: Lower Body Hypertrophy Day
Day 6: Chest and Arms Hypertrophy Day
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.”
“Control overall calories. Get enough protein to optimize lean body mass and metabolic rate.”
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 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.
4761 Views
3970 Views
5116 Views
8658 Views
4258 Views
3690 Views
5321 Views
5898 Views
6162 Views
16446 Views
8215 Views
8492 Views