Twana Barnett-Ferguson
Age: 37
Height: 5’6″
Weight: 155 lbs
How did you get into bodybuilding? Did you start by just ‘exercising’ or did you want to become a bodybuilder from the beginning?
I’ve always been pretty active and played sports. Although bodybuilding has been a recent adventure for me.
About 4 years ago I started lifting weights to stay in shape.
Two years ago I went to watch a friend compete and decide I wanted to try it out for myself.
I picked the next show on the calendar and eight weeks later I was competing in my first show, where I placed third out of 13-15 other competitors.
“After that I was hooked!”
What do you like the most about it, being a bodybuilder?
I like being able to sculpt and grow my body into any shape that I find beautiful.
It’s a constant challenge to keep my body proportionate, making sure one body part doesn’t overshadow another. I also love the challenge of out lifting myself, pushing past my personal best.
It makes me feel good knowing I’m giving my all and putting forth my best effort.
I’ve only been competing for two years so my career is still pretty young. But my biggest achievement so far would be becoming an IFBB PRO at my last show.
I like to dream big, so my next goal is to qualify for the Olympia.
Not only is it the pinnacle of bodybuilding but I would also be sharing the stage with the amazing women I have idolized and followed throughout my own journey.
When it comes to training, what split has worked for you?
I’m actually very high energy (sort of like a hummingbird after drinking an energy drink and 2 pre-workouts) so I find that what worked best for me last week doesn’t always work the next week.
So I change my routine often.
What I do keep constant is my use of dropsets, supersets and rest pauses.
Currently my split looks like:
- Day 1 – Chest
- Day 2 – Legs
- Day 3 - Arms
- Day 4 - Shoulders
- Day 5 – Back & Cardio
- Day 6 – Rest
- Day 7 – Cardio
You seem to like going heavy, what’s your best lift?
I’m very competitive! I try to keep up with my workout partners (who are all close to or over 200 pound men) so if my partners are curling 65lb dumbbells then I have to. I have to keep up with them which pushes me and seeing me trying so hard pushes them to not be out lifted by a girl! It works out great for all of us.
I love lifting heavy as long as I can do it safely. A great lift isn’t worth two weeks out of the gym with an injury. I’ve pushed over 1000 lbs on leg press, squatted 315lbs, and one arm rowed 120lbs. But the lift I’m proudest of is my bench of 225 pounds because I just started benching.
“A great lift isn’t worth two weeks out of the gym with an injury.”
You also seem to have figured out how to turn your calves into diamonds, wanna share some tips with our readers?
Train, Train, Train! My calves were a weak spot when I started competing. So I would train them 2–3 times a week, using slow controlled movements. After a lot of patience, hard work and ALOT of praying to the “Gods of Gains” I was finally blessed with calves that I’m pretty happy with.
If you could only do 3 exercises overall, what would they be and why?
Pull-ups: great for building width in your back while also using the biceps as a secondary muscle. I love exercises that utilize bodyweight and aren’t dependent on expensive machines or equipment.
Moderate weight deadlifts: It’s a great movement that hits multiple muscles at once. But I never go to heavy for fear that I’ll injure my back.
Walking lunges: walking lunges are not only good for your quads, but they do amazing things for your hamstring and glutes. And everyone can appreciate a great set of glutes!
Tell me about your diet, how do you manage anxiety and cravings?
Also the amount of chemicals in processed food helps to deter me away from eating them.
But I am human, and if I do really have a bad craving I try to replace it with a healthier option.
I’ll eat healthy fats like almonds or avocados. Instead of sugary snacks I’ll have fruit.
It’s about making the right choices to get to my goals. Or just keeping so busy I don’t have time to worry about food.
Let’s talk about a different kind of aesthetics: tattoos.
I’ve always been into tattoos, even got my first one when I was 14 years old. For me it’s just imagery.
Being an artist my husband and I hear lots of people’s sad stories and life experiences that we commit to their skin.
I’ve been fortunate to have gotten by pretty unscathed. So I keep my tattoos pretty light I go for beautiful images and things that make me laugh.
He’s the BEST! Not only do we train together but he’s my diet coach. And he preps me for shows. I’m sure there are a lot of couples that couldn’t handle their spouse allotting their food consumption and amount of exercise they have to do a day, but it’s great for us. We have the best relationship. We work together, we live together, we work out and train together. I don’t know anyone who likes to spend as much time with their spouse as me and my husband. We’re constantly pushing and motivating each other to be better.
Plus it’s pretty impossible to cheat on your diet if every time you go into the kitchen your coach is standing right there. Haha!
Because you weren’t badass enough already, according to your bio, you’re also a black belt in Krav Maga?
Yes, I was training in MMA (mixed martial arts) for a couple of years and decided I wanted to try something a little more practical for every day safety. I saw Krav Maga on TV and thought it was the perfect fit for me.
So after five years of training and an epic eight hour test, I earned my black belt. Which is still one of my proudest achievements.
I even went on to further my training to become a certified instructor.
Im a huge fan of Classical, Oi, Dancehall, Soul, Hard Rock, Metal, Hard-Core and Hip-Hop.
Right now my gym playlist has Lamb of God, Ramallah, Sheer Terror, Hatebreed, and Blood for Blood. Very fast, angry and heavy. It helps me push past my limitations.
One final question about bodybuilding: What’s the best piece of advice you can give for a successful contest preparation phase?
Listen to your body. Rest when you’re too tired, eat when you’re too hungry.
Have a good friend to help get you through the rough patches. And have fun.
Contests shouldn’t be miserable, it’s a great time to watch your body make positive changes.
If you’re not having fun and enjoying yourself you need to reassess your prep and remember all the positive reasons why you started.
What are your long term goals & plans?
I love working with children (probably because we have the same energy and enthusiasm levels). I would love to work educating families and children on proper nutrition and exercise.
Where do you see yourself in 10 years?
Who knows where I’ll be in 10 years I’m always changing, always growing, always reassessing.
Hopefully I’m in a place where I can educate others with some of the knowledge I’ve gained.
I don’t know where I’ll be in 10 years but I’ll consider it a success as long as I’m still learning and striving to be better than I was yesterday.
Any final words for your fans?
Go out and live life with no fear and no regrets. If you love it and it doesn’t harm you or anyone else jump in with both feet and don’t look back.
Set a goal and don’t stop until you’ve smashed it.
Refuse to fail.
FACEBOOK: TWANA.BARNETTFERGUSON
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