In the world of competitive bodybuilding, a new mass monster has arrived on the scene: Luke "The Hulk" Carroll. Over the past few years, Luke has burst onto the IFBB pro circuit and shaken up the rankings with his densely muscled, 250-pound physique.
So who is this beast from the west with monster biceps and quad sweep that doesn‘t quit? Where did he come from and how has he risen so quickly in the pro ranks? Let‘s explore the story of Luke Carroll‘s ascent in the IFBB, his stats, diet, training style and potential for future success.
Introducing Luke Carroll: America‘s Newest Mass Monster
Luke Carroll was born in 1992 in Panguitch, Utah. He discovered a passion for lifting weights early on in high school. Inspired by legends like Ronnie Coleman, Luke began training seriously as a freshman not just for athletic performance, but to build an impressively muscular, aesthetic physique.
During his college years, Luke continued hitting the weights hard. He studied exercise science and nutrition to supplement his practical knowledge. After graduating in 2015, Luke decided to take the next step in his bodybuilding journey by competing.
In an interview with RxMuscle, Luke explained what drew him into competing:
"I loved the challenge of sculpting the ultimate physique. The intense discipline of contest prep, dialing in your diet, posing, stage presence – it‘s the ultimate test. I couldn‘t think of any other outlet to pursue my passion for bodybuilding and put my dedication to the test."
The amateur NPC stage is where Carroll cut his teeth…and began turning heads immediately with his burgeoning mass.
Early NPC Competitions: California Breakout
In 2016, Luke made an impressive debut by winning both the Super Heavyweight and Overall titles at the NPC California State Championships. For a first-time novice competitor to claim the Overall at a huge state show against seasoned veterans was virtually unheard of.
The following year, Luke showed his debut was no fluke by defending his California Overall Championship title in equally dominant fashion. Going back-to-back to win consecutive Cali overalls – considered one of the toughest state shows in the country – earned Luke his IFBB Pro Card in 2017 at the young age of 25.
Just two years after his novice debut, Luke was standing on the victory podium with a pro card in hand,
qualified to run with the best of the best. When Luke brought his wide, sharply etched back and monster arms over 250 pounds shredded to the stage, the judges had no choice but to crown this young phenom.
Stepping Up to the IFBB Pro League
Earning an IFBB pro card is one thing; thriving on the professional circuit against seasoned veterans is another beast entirely. But Luke Carroll was up for the challenge.
In 2018, he made his pro debut at the Vancouver Pro and Tampa Pro shows. Luke held his own by placing 5th and 7th respectively – very respectable for a rookie debut.
The following year, Luke showed major improvements by cracking the Top 5 at several prestigious pro shows:
- 5th – Santa Susana Pro
- 3rd – City of Champions Pro
- 4th – Puerto Rico Pro
- 5th – New York Pro
His 3rd Place finish at the City of Champions against all-time greats like Roelly Winklaar and William Bonac proved Luke could hang with Olympia-level competitors.
In 2020, Luke had his career-best pro finish with a dramatic 2nd Place at the IFBB California Pro. He brought his most shredded 250-pound physique yet, coming within striking distance of the win. This runner-up finish punched Luke‘s ticket to the Olympia for the first time.
|2019||Santa Susana Pro||5th|
|2019||City of Champions Pro||3rd|
|2019||Puerto Rico Pro||4th|
|2019||New York Pro||5th|
|2020||IFBB California Pro||2nd|
For a pro rookie to qualify for the Olympia and beat out over 20 seasoned pros for multiple top callouts shows Luke is a rising force in the IFBB ranks.
Training: Built For Size And Strength
Now let‘s explore the rigorous training style Carroll uses to build his mass monster physique. According to Luke:
"My training philosophy is simple: lift big, lift heavy, focus on compound moves and progressive overload. I want to shock the body and muscles hard so they have no choice but to grow."
Luke trains each muscle group 2-3 times per week. Chest day, leg day, back day – Luke hits every body part hard and with max intensity. His workouts range from 60-90 minutes focused almost solely on heavy compound lifts:
- Bench Press
- Shoulder Presses
- Bent Over Rows
- Weighted Pull Ups
Luke stays in the 6-12 rep range on most sets, focusing on feeling the deep burn and squeezing his muscles. He‘ll go as heavy as possible within maintaining strict form. Luke also emphasizes time under tension; he‘ll hold a peak contraction for 1-2 seconds at the top of each rep.
According to Luke:
"It‘s not enough to just lift the weight. I mentally connect with the muscle I‘m working and envision the fibers expanding with each rep."
In the offseason, Luke utilizes intensity boosters like drop sets, supersets, partial reps and other techniques to push growth. As competitions approach, he‘ll reduce volume to sculpt his physique while maintaining strength.
Luke‘s dedication to hard, heavy training is clear by looking at his weight room numbers:
- Bench Press: 500+ lbs
- Squat: 700+ lbs
- Deadlift: 800+ lbs
Pushing this much iron undoubtedly builds the thick, dense muscle Luke carries on stage.
Nutrition: Feeding The Mass Monster
Let‘s switch gears to Luke Carroll‘s nutrition plan, which allows him to pack on over 250 pounds of shredded mass. According to Luke:
"Diet is critical – it‘s 80% of the process. You can lift all you want but without customized nutrition for your goals, you won‘t build an elite physique."
Luke eats 6-8 smaller meals spread throughout the day. He relies on food as fuel; his diet centers around high protein, moderate carbs, healthy fats and micronutrients.
Luke‘s staple bodybuilding foods include:
- Chicken breast
- Lean red meat
- Fish like salmon and tilapia
- Fresh fruits and veggies
- Nuts and oils for fats
- Protein supplements
To hit his goal of around 2 grams of protein per pound (500+ grams daily), Luke uses whey and casein protein shakes between whole food meals.
Luke limits sugar and junk food, allowing himself the occasional cheat meal. As contests near, he gradually lowers his carbohydrates and calories to shed fat while protecting hard-earned muscle.
Here is a sample daily meal plan Luke might follow in the offseason:
|Meal 1||6 egg whites, 1 whole egg, oats, banana|
|Meal 2||Protein shake|
|Meal 3||8 oz chicken, 1 cup rice, vegetables|
|Meal 4||8 oz lean beef, potatoes, greens|
|Meal 5||Protein shake|
|Meal 6||Salmon, sweet potato, asparagus|
|Meal 7||8 oz steak, red potatoes, salad|
|Meal 8||Casein shake|
This customized nutrition plan allows Luke to not only pack on the pounds, but stay lean. He also takes supplements like creatine, BCAAs, and pre-workout to support his rigorous training.
Proper nutrition will make or break even the hardest trainer. Luke clearly has his diet dialed in to fuel his workouts and recovery.
Mindset: Driven To Be The Best
Finally, let‘s peek inside the mind of Luke Carroll. What separates him from average gym rats and drives his rapid rise to the top? According to Luke:
"Bodybuilding takes over your life 24/7 if you want to be great. I structured everything – my training, nutrition, recovery, relationships – to support my goal of being a champion."
Luke is clearly driven to be the absolute best. While he celebrates small wins, he‘s never fully satisfied. Luke always focuses on constructive criticism and improving 1% every single day across all aspects of prep.
He also mentioned in an interview his competitive drive fuels him:
"I‘m not afraid of hard work – I thrive on it. The grind of contest prep when you‘re depleted and tired would break most people. But that motivates me even more to be better than my competition."
This work ethic and mindset is a huge part of Luke‘s rapid success. Yes genetics help, butcoupling that with relentless work ethic turns potential into reality.
Luke clearly has the focus and determination it takes to win big on bodybuilding‘s biggest stages. And at just 30 years old, his prime competitive years are likely ahead of him.
Social Media: Building His Brand
What does Luke Carroll‘s social media presence and following look like? Luke has steadily built his brand on platforms like Instagram, TikTok and YouTube.
As of 2023, Luke has:
- 118,000 Instagram followers (@luke_the_hulk)
- 200,000 TikTok followers (@luke_the_hulk)
Luke‘s Instagram has grown by over 50,000 new followers in the past year. His TikTok blew up in 2022, jumping from 30,000 to 200,000 fans as more fans discovered his content. Fans love his training clips and physique updates showing off his outrageous gains.
On YouTube, Luke does not currently have his own channel. However, RxMuscle and other fitness channels feature interviews and guest appearances with Luke regularly.
With his star on the rise, it wouldn‘t surprise me if Luke launches his own YouTube channel soon to showcase his journey. He could easily gain hundreds of thousands of subscribers.
Overall, Luke has done a fantastic job leveraging social media to build his personal brand and following in the industry. This expands his fanbase, earning potential and sponsors.
Speaking of sponsors, Luke represents leading supplement and fitness brands like Iron Rebel and Ryse Supps. These lucrative sponsorship deals provide Luke with financial stability as he focuses on competing.
The Future is Bright for Luke Carroll
It‘s clear that Luke Carroll has the work ethic, mindset and passion needed to become a future Olympia champion one day. Veteran analysts like Shawn Ray believe Luke can do big things in the coming years. As Shawn said:
"Luke has future champion written all over him. Once he nails his conditioning, he‘ll be extremely dangerous on any stage."
I predict we‘ll see Luke crack the Top 6 at the Olympia within 2 years. Within 5 years, he has the potential to win shows like the Arnold Classic to qualify for a Top 5 Olympia callout.
At just 30 years old, Luke‘s prime years are still ahead. He continues improving his physique each year through smarter training and nutrition strategies.
If Luke can bring his best-ever 250-pound package shredded glutes striated, who knows – we may see him in contention for a Sandow trophy one day.
The mass monster from Utah is on the rise. I have a feeling Luke Carroll will continue shaking up the pro ranks for many years to come!