Liz Berres Fitness Profile

Name: Liz Berres

Height: 5′-2″

Weight: 125 Stage Wt 135 Off season

Lifting stats: Any you would like to share?

1 rep MAX

Bench 170 lbs

Squat 315 lbs

Bicep Curl 85 lbs

Overhead Press 160 lbs

Greatest accomplishment from lifting and/or fitness in general?

I started training about 2.5 years ago when I started my first online challenge to transform my body, my motto from the start was to get strong and get lean. Wow did I blow past my expectations! Not only did I get strong and lean but since than I gained SO much knowledge, friendships, happiness, attitude and passion. I than discovered bodybuilding competitions which offered another challenge for me, I LOVE challenges and what an an amazing journey it has been, after doing figure for a my first couple shows I decided to do physique. I took a year off to bulk up and opened my eyes to a whole new me. I am started to see muscles I didn’t know I had before, or at least more lines and definition. I am leaning out and learning my body better with each and every show. No hard cutting anymore…I lost 7lbs of lean mass last spring but this year I am using carb cycling and sled work to lean down with minimal muscle loss. I have made so much progress but this is only the beginning to a new muscular me…and I can’t wait!! My past experiences reinforce the way to live, love, grow and give FITNESS. Words cannot explain how proud I am of my accomplishments thus far.

Favorite exercise to do in the gym?

I love so many but I’ll try to narrow it down to one each. Starting from the bottom:

Calves – The calves are definitely a part I give the least amount of attention to. To be honest I think too big of calves look silly and of course I’ve seen bodybuilders with tiny calves and they look absolutely ridiculous too. There is definitely middle grow with these guys. I find that my calves are a very stubborn and refuse to grow. I am fully aware their difficulty to build but man… how heavy do you need to go?!? With that said my favorite would be the calves on the Leg press, low rep high wt.

Hamstrings – Compared to my quads my hamstrings are an often overlooked and simple inferior… maybe it’s because I can’t see them, I have no clue. The fact is hamstrings are the huge muscle group, with lots of potential. I know they used during my quad day such as squats but my next goal as I progress into physique is to catch my Hamstrings up with my quads so 1. I prevent injury and 2. build a nice set of legs for show time. My favorite is the classic prone leg curl.

Quadriceps – I have been told numerous times that these are one of my best features. I have worked hard to work all 4 muscles…. again this goes to another classic… the SQUAT. I love all variations but my go to is the back weighted BB. Watch out when I get in that rack!

Back – The back is a HUGE major muscle group; one of the biggest yet is one of my weakest. I had no clue how intense your back make up is with tons and tons of muscles. Right now my training includes exercises for back depth and back width. My biggest focus on my back right now is isolation, focus and more importantly the use of proper form and technique. I need my back to grow strong and powerful. I have a taper I just need to improve it! My favorite with this one would be a toss up between the Kayak cable row and the DB Row.

Abs – The abs are a muscle group that gets worked but nothing to intense. At my last shows I was able to asses my abs when my body fat % was low enough. I was proud to see my nice abs under the layers of body fat. Knowing that no matter how many crunches you so they are useless for getting a six pack. Its diet! Eating healthy and being consistent with your workouts will get you a six pack. I still want some depth for when I am on stage so I do include them in my split. My favorite would be decline crunch with weight.

Chest – The chest is one of those vanity muscle groups mainly for men but I think women too! There are many different variations of the bench press that are great exercises, I love them all. Incline DB press are my personal favorite chest exercise.

Triceps – The triceps are also an often overlooked muscle group yet that is one of the problem areas for females. Its sometimes are to realize that the triceps make up about 2/3 of the upper arm yet most people want to work the biceps I know I do. Knowing that having solid arms I try not to let these guys fall behind my biceps. My favorite is another classic dips.
Biceps – Oh the glorious Biceps. Yet another vanity muscle group. I love working my biceps, these and my legs make me feel like she-woman. hahaha ok maybe not that extreme. My favorite would be alternate incline dumbbell curls, allows me to lift heavy weights and feel a great burn.

Shoulders- One of my top 3 favorite muscle groups to work out. These are definitely my vanity muscle group I think I check them out each and everyday. When they start to popping I can genuinely guess where I am at as far as body composition. I love when I can see distinction between my front deltoids, side deltoids, and rear deltoids. DB overhead press is my favorite and the best overall exercise for the shoulders for me. It works all 3 heads of the shoulder….proper form and technique is very important with these. Shoulders are by far the scariest for me to go heavy on, I try to have spot each time.

Last but not least…

GLUTES!! hahaha I love single leg dead lifts….ohh those burn. But I have to credit tons of Squats for my ‘full’ back side! teehehehe

Ever have guys challenge you in arm wrestling or wrestling? If so what happened

Mine is pretty funny, in junior high my female friends and I were hooked on the local roller rink. Mind you I am still young enough that it was all rollerblades! But still…you may chuckle in my expense. No joking we were there every Friday night, hip as ever. Needless to say you can only go around in a circle so many times….so you start to think of other fun activities. This led the guys to arm wrestling, rubber band wars and spit contest. The ladies would set and observe this mini ‘roller’ Olympics, until one Friday I had enough. I was and still remain a small package, short, compact but athletic. I wanted in on the royal, so I stepped up and got in the mix. Granted the first few boys I arm-wrestled I had no chance but I vividly remember challenging a short stature guy name Justin, we placed out elbows on the felt bench used to put on your skates. Leaning over, breathing deep, and nervously wiggling my toes in my rollerblades still attached to my feet. We clasped hands, counted to 3 and sat. I was using all my might, I could feel my veins in my forehead rise. I may not have been making progress in the direction I wanted but I wasn’t going backwards either. I could feel my biceps engaging , my chest tighten. I had no idea I had this type of strength in me. I know I gained a smile as I realized I as in as much control as he was, my arm wasn’t being thrown like a rag doll. After what seemed like an entirety, we mutually conceded but deep down I felt like a winner. I truly realized I had muscle! Granted this was at the age of 15 and it wasn’t until late 20s I did anything about it. But at that time it became a ritual to the weekly roller grind – arm wrestling the short chick b/c she just may surprise you!

Anything you would like to add or tell your fans?


Personal Information	Fitness for me is not only a state of mind or spirit; but it truly is a lifestyle that surrounds you. It is important when being a athlete that promoting health and fitness is more than a yearly phase or diet routine but it is who you are. For me it is as important as applying in yourself and your future. I love the feeling of being able to help motivate others each day, I am just a cute and dorky mid-western girl who’s heart is as big as her smile and is committed to making a difference!

Personal Interests	1. World travel — I have been to 11 countries so far! Can’t wait to get back on that jet plane 2. Art – painting, graphic design, sculpture, stain glass, photography to name a few. I actually have a art studio in my house and not a home gym believe it or not! 😛 3. Cooking — my father was a chef when I was little and made amazing things just on the fly. I love taking my creativity into the kitchen and finding new recipes! 4. Camping/bonfires – Hiking and exploring, just simple being outside. 5. Being Active and having fun – I love team sports: soccer, kickball, or just pick up games of tennis. I also love classic board games/cards. ….oh and of course playing with my dogs!