Mike Johnson

IFBB Professional Bodybuilder, Sponsored Athlete

Mike Johnson is a Canadian bodybuilder and sponsored athlete, who is well-known for his conditioned physique. Ever since he began to compete in bodybuilding in 2002, Mike Johnson’s career has gone from strength to strength, finishing in first position on his bodybuilding debut at the 2002 Atlantic Championships.

By 2007, Mike began to pursue a different avenue in fitness – powerlifting. On his first appearance in the sport, Mike took home the winner’s prize in the 2007 CPU Nova Scotia Provincials, proving himself beyond the bodybuilding stage.

After he’d made his mark within amateur bodybuilding, Mike set his sights on entering the Pro circuit. Further down the road, he was able to achieve just that, earning his IFBB Pro Card at the 2011 Canadian National Championships.

This is his story:

---

 

Athlete Statistics

---

 

Accomplishments

Career Achievements

• IFBB Professional Bodybuilder
• Sponsored Athlete

Bodybuilding

2013

• Toronto Pro Supershow – 15th place
• New York Pro – 15th place (pro debut)

2011

• Canadian National Championships Mens Super Heavyweight: 1st and overall winner – (Earned Pro Card)

2009

• Nova Scotia Provincial Mens Heavyweight: 1st and overall winner
  
• Atlantic Championships Mens Heavyweight: 1st place

2006

• Nova Scotia Provincial Mens Heavyweight: 1st place
  
• Atlantic Championships Mens Heavyweight: 1st place

2005

• Nova Scotia Provincial Mens Light Heavyweight: 2nd place
  
• Atlantic Championships Mens Light Heavyweight: 4th place

2004

• Nova Scotia Provincial Mens Middleweight: 3rd place
  
• Atlantic Championships Mens Light Heavyweight: 1st place 

2002

• Nova Scotia Provincial Mens Junior Middleweight: 1st and overall winner 
• Atlantic Championships Mens Junior (One Class): 1st place 

Powerlifting

2012

• CPA Canadian Championships RAW 1st (242lb weight class), Best Overall RAW Lifter, Canadian RAW records Squat – 610lbs, Deadlift – 650lbs
  

2008

• CPU National Powerlifting & Bench Press Championship: 4th place (110kg class)
  
• CPU Nova Scotia Provincials: 1st place (110kg class)

2007

• CPU National Bench Press Championship: 2nd place (110kg class)
  
• CPU Nova Scotia Provincials: 1st place (110kg class)

---

 

Biography

Finding Bodybuilding

Mike Johnson was born in Halifax in Nova Scotia, Canada in 1981. During his youth, Mike was a huge admirer of the strong, defined physiques of professional wrestlers. From an early age, he developed a desire to build a great physique – just like his idols. As Mike himself said:

“I was fascinated by the guys that had muscular physiques and ever since I can remember wanted to have a body like those well built wrestlers”.

Throughout his adolescent years, Mike was told that lifting weights would ‘stunt his growth’. On that basis, he stayed clear from the weights room until his late teens. Once he reached the age of 17, Mike was finally able to start his journey in fitness. As Mike recalls:

“At 17 I was 5’8″, 135 Lbs., aka ‘Tiny’. Unlike my friends I wasn’t involved in, or good at sports, and I wanted to have something that I was good at. And so it began”.

Mike began to train in his school’s gym, with the aim of adding muscle mass to his lean body. But it wasn’t until his friend Colin brought some fitness magazines into class, that Mike’s bodybuilding passions truly came to light.

---

 

Mike Johnson’s progression between 2011 and 2014.

Building His Career

Within the space of a year, Mike was able to gain an incredible 30 lbs of pure muscle, increasing his weight from 135 lbs to 165 lbs. Because of his hard work and determination, he began to follow in the footsteps of his wrestling icons, forming the foundation for his phenomenal physique.

As he entered adulthood, Mike began to place focus on other areas in his life. In January 1999, he joined the Canadian Infantry Reserves, which he pursued until he began to study for a university degree in kinesiology in September 1999.

Competitive Career

Mike was able to take his fitness career to the next level when he reached the bodybuilding stage in 2002. On his amateur bodybuilding debut, he was able to finish in 1st place at the 2002 Atlantic Championships in the junior category. Just months later, he was able to replicate this excellent performance, finishing 1st and overall winner in the 2002 Nova Scotia Provincial.

Further down the line, Mike broadened his horizons, as he began to compete in powerlifting. In his debut competition appearance, he finished in first place at the 2007 CPU Nova Scotia Provincials – proving his capabilities beyond bodybuilding. 

In 2011, Mike was able to reach his peak on the bodybuilding stage, finishing 1st and overall champion in the 2011 Canadian National Championships, earning his IFBB Pro Card as a result.

---

 

Training

Favorite Exercises

Mike’s favorite exercises consist of heavy compound lifts. Because he’s a powerlifter, these became staple exercises in his muscle building routine. Here’s Mike talking about his three favorite exercises: “Bench Press, Squats, and Deadlifts. These three will work the whole body and I also powerlift so they are my favorite exercises”.

Heavy Lifts with a Focus on Form

Mike enjoys lifting heavy weights with low repetitions, focusing on perfect form. Over the years, he’s found that his body responds best to this type of training.

Mike’s Training Split

Here’s the split which Mike follows, training four days per week:

Monday: Legs

• Standing Calf Raises: 3 sets of 6-10 reps (plus a warm-up)
• Sitting Calf Raises: 3 sets of 6-10 reps
• Leg Extensions: 2 sets of 6-10 reps warm-up for squats
• Squats: 4-5 sets of 6-10 reps(plus warm-up sets)
• Hack Squats: 4 sets of 6-10 reps
• Stiff Leg Deadlifts: 4 sets of 6-10 reps (plus warm-up)
• Leg Curls: 3-4 sets of 6-10 reps (plus warm-up)

Tuesday: Shoulders, Traps, and Abs

• Military or Dumbbell Press: 4 sets of 6-8 reps (plus warm-up)
• Side Lateral Raises: 4 sets of 6-8 reps (plus warm-up)
• Machine or Cable Side Lateral Raises: 2 sets of 6-8 reps
• Bent-over Lateral Raises: 4 sets of 6-8 reps (plus warm-up)
• Dumbbell Shrugs: 4 sets of 6-8 reps (plus warm-up)
• Barbell Shrugs: 3 sets of 6-8 reps
• Leg Raises: 3 sets of 15-20 reps
• Crunches: 3 sets 15-20 reps

Wednesday: Back, Biceps, and Forearms

• Wide or Close Grip Chin-Ups 4 sets (for as many as I can do)
• Barbell or T-bar Rows 4 sets of 6-8 reps (plus warm-up)
• Wide or Close Lat Pull-Downs 4 sets of 6-8 reps
• Wide or Close Seated Rows 2-3 sets of 6-8 reps
• Dead-Lifts 4-5 sets of 6-8 reps (plus warm-ups)
• Barbell or EZ Curls 4 sets of 6-8 reps (plus warm-up)
• Hanging or Seated Dumbbell Curls 3 sets of 6-8 reps
• Hammer or Reverse Curls: 3 sets of 8-10 reps
• Wrist Curls: 3 sets of 8-10 reps

Thursday: Rest Day

Friday: Chest/Triceps/Calves

• Incline or Flat Bench Press 4 sets of 6-8 reps (plus warm-ups)
• Incline or Flat Dumbbell Press 4 sets of 6-8 reps
• Flat or Incline Dumbbell Fly’s 4 sets of 6-8 reps (plus warm-up)
• Close Grip Bench Press or Skull Crushers 4 sets of 6-8 reps (plus warm-up)
• Cable Pushdowns or Dumbbell Extensions 3 sets of 6-8 reps

Saturday and Sunday: Rest Days

---

 

Nutrition

Food Allergies

Mike says that he has numerous food allergies. Because of this, he has to plan his diet carefully, avoiding any foods which contain lactose, gluten, or egg.

Off-Season Diet

Mike classes himself as a ‘hardgainer’ because of his fast metabolism. This means that during his off-season, he needs to heavily increase his caloric intake in order to obtain optimal results. As Mike says: “I eat as much as I can in the off-season, making sure I get six full meals with as many snacks as I can stomach. I don’t worry too much about what I eat as long as I get plenty of protein and carbs”.

Preparing for Competitions

When Mike enters the preparation phase for his competitions, he’ll switch to ‘healthier’ options, i.e. changing white potatoes to sweet potatoes or yams, and white rice to brown rice. As well as this, he’ll cut out fried and junk foods from his diet.

As his competition preparations enter the final stage, he’ll eat lean red meat, fish, and chicken to maintain his lean body. In addition, he’ll gradually lower his carbohydrate intake.

Here’s the staple foods which form his overall diet, along with his supplement stack:

Food Staples

• Salmon
• Chicken
• Tuna
• Pork
• Turkey
• Rice
• Fruit
• Quinoa
• Potatoes (White or Sweet)
• Olive Oil
• Coconut Oil
• Nuts
• Green Vegetables

Supplements

• Weight Gainer
• Glutamine
• Creatine
• Multi-Vitamins
• Omega 3s
• Tribulus
• Whey Protein Isolate (Lactose Free)
• BCAAs

---

 

Idols and Influences

Mike admires his fellow bodybuilders who have earned success over the years through their hard work and dedication. Here’s Mike speaking of the huge respect he has for some of the biggest names in bodybuilding: “Arnold Schwarzenegger for his desire and ambition, Dorian Yates for his intensity and work ethic, and Shawn Ray and Dexter Jackson for their physiques”.

---

 

What we can learn from Mike Johnson

Mike Johnson has shown us what is possible when you follow your life’s passions. Mike developed a love for bodybuilding throughout his teens, and he didn’t stop until he sculpted his ideal physique.

Because of his consistency and dedication, he was able to build the lean, muscular body he dreamed of as a child. In the words of Mike Johnson:

“When something is your passion, finding motivation is not necessary” – Mike Johnson