Archive for the ‘Secrets of Champions’ Category
Jay Cutler
His 125 kg Jay Cutler took over 4 years of training.What can you say – a talent! At age 23, he won the U.S. Amateur Championship in the heavyweight category.was a professional card and the right to compete with the stars.
Considerable potential
- You once said that he shared his life into two halves.Do not sooner – in 23 years?
The first half ended when I was 18 years old.The day I took all his savings – $ 300 – and joined a sports club, "Jim Goldz".For me, started a new countdown.Until then, I would say that is, the guy without a king in my head.About the future is not thought.Just having fun as he could…
- You changed the bodybuilding?
Yes, there was a soul-searching I have become less "hang out" to spend more time with a book.Then I started noticing that as the body, my soul, too, is changing for the better.What does this mean? And the fact that you cease to live one day and start thinking about what will happen to you tomorrow.This is a sign of maturity.Soon I went to college and earned a law enforcement officer.
- But the police did not become.Why?
After much thought, I still chose bodybuilding.How did.a year after the start of training.I won a national championship junior heavyweights in the discharge.This, you see, speaks for itself.Then he went to California, he met with knowledgeable people.And they confirmed that I have a great potential.Returning home, I began training with renowned security official Bruce Wart-nyanom.Bruce 32 years old, in his lifetime he has seen many Bruce also believed in my potential and took me "under the wing".Now it is for me not only a partner in training, but also a friend, boss, an ally in business and teacher.He teaches me to dispose of the property.properly invest.take those life decisions.that will help me achieve goals.
- What is that purpose?
Of course, as a professional bodybuilder, I want to win, but I do not only rely on bodybuilding.In my opinion.this is the case today zryashnoe you in the first place and get a solid cash prize.tomorrow and did not even make the top ten.It's like a game of roulette.Must be an idiot to rely on blind luck.Personally, I'm working in construction firm.After all, it is my responsibility to the fate of his future wife and parents.I can not substitute them by making hostages of my sporting success.
- How did you manage to combine work and bodybuilding?
I spend the first training at 4am.then go to work.in the evening – again to the hall.but then again sometimes have to go back to work.As you can see, very little free time.But I'm sure at the end of the week to cut out a few free hours.that get into the local children's hospital.I think that it is my duty – to visit seriously ill children.In their eyes I'm a big shot-USA Champion of bodybuilding, something like a small copy of Schwarzenegger.I tell them about the training, we are sometimes walking with the guys giving away scene from their favorite fighters.When I see their eyes light up, he energized.Indeed, as mentioned in the Bible? The more you give to others, the more you get in return.
Rights and duties
- What are you still doing in his rare spare time?
In fact, lately I've become couch potato.My girlfriend loved to sit at home alone.It is something cooking, but I read it aloud some funny book.And if you go out and where, either in movies or dinner with Bruce and his wife.And then, I receive many letters.Through publications in journals, many people know about me.And so there is no end! Then seek advice, it is still something.And all the letters I say! I consider it my duty, especially when I was a child writes.
- Why?
You know, I consider myself entitled to instruct the children.I achieved a lot in bodybuilding, who will argue? I have extensive experience.In sports and in life.When I was a teenager myself, I often did not know how to act in a particular situation.If not for the family but friends, I would sit right now in some pokey.That's what I want to support other.For myself I know that it is useful to deal.Incidentally, I do draw the letters in support of.Imagine.13-year-old boy writes.that at Christmas he did not have.Jay Cutler except for photo with autograph! It turns out.there are people.are taking with me an example.How can I take them? By the way.What if this kid suddenly ten years later would become "Mr. Olympia"? That would be great! Will.that and I put my hand to it! But by and large.For me the best reward-to know.that anyone of these guys, I have helped to keep out of trouble.For now been around for so many young traps once tripped and will not rise.
- You never said that bodybuilding has deprived you of the true pleasures of life?
I hear it constantly! But as you think.as it is now "relax" guys my age? Gad to bars.loaded with booze.Drug.do not know.what to do bored.If I do myself bereave, so as to spare? Besides, I stand firmly on their feet.And that guy survive up to 30 full prostration.with a hole in your pocket.and then suddenly remembers: "What do I do? What to feed a family?" With me this will never happen!
- What are you himself explains his meteoric rise?
I was helped by three things: genetics, hard work and iron discipline.I am a bodybuilder, "a week" – 365 days a year, always train with maximum intensity.do not allow myself to work in a slipshod.And do not miss scheduled meals.Now I eat 12 times a day..Believe.comes at a lot of money so I buy products "wholesale" for example.50 kg of fresh poultry.or a whole cow.
- I kiss a cow?
Why not? In this respect we have in the province, to adapt more easily.Just come to the butcher shop and tell the owner: "Hey Mike, I need a whole cow, entirely".Of course, he thinks I'm a little bit with regards.But for him it is also a good bargain! We've got all the easy: the cow as a cow!
Nasser El Sonbaty
Favourite reading: with age, I began to prefer books newspapers and magazines.Apparently, because a lot of traveling.I am interested in news of the places where I was visited by a.
The most valuable thing in life: his health and family.Personally, I never ventured health for the sake of victories in bodybuilding.The strength and health – that's the biggest men's capital, without which there is no other save.
Often one has only to utter the word "builder" and imaginations immediately draws an image of a hefty fellow with a gyrus in the head.preoccupied only by the.how to raise the bar even more harder to fill bellies.Intelligence this guy, of course, to what.And it must be the same.found a bodybuilder.and.not an ordinary kachok.and athlete with a capital.a true champion.which completely refutes the stereotype.His name is Nasser El Sonbaty.
Sonbaty very intelligent and educated people.He has degrees in history.Political Science and Sociology.fluent in seven languages, and thus it seems-.the most colorful figure in professional bodybuilding today.His "mass" (with an increase of 180 cm Sonbaty performed even with a weight of 130 kg) has no equal!
In the beginning
Sonbaty born October 13, 1965, son of a poor Egyptian engineer.However.Egyptian Sonbaty can be considered as only half.because thanks to my mother in his veins flows the blood and the Croatian.Pretty soon, the family moved to International Germany.in Stuttgart.where the youth of the future and was a monster of bodybuilding.Nasser is a good student in high school.because he knew.that a good education – his only chance to achieve something in life."Golden" diploma school gave him the opportunity to continue their education.and he spent seven years in the University of Augsburg.studying all the sciences.referred to above.
Sonbaty since childhood in sports: football, rowing, swimming, wrestling.Boldibilding it does not deceive.Nasser says that in 17 years, he first saw the pictures of bodybuilders, and they did not like him terribly.But then, when he was a student, he still looked to the nearby gym, and was involved in training.Sonbaty was gifted sportsman, his muscles were growing by leaps and bounds! Elated by success.He tries to speak at local competitions in Germany and fails.Then Nasser chooses a different path and went to compete in Yugoslavia.And he manages to get into the winners!
The thorny path to glory
Nasser is not the same.that earlier.he can not imagine my life without bodybuilding and to elicit a pro-card.giving him the right to speak at professional tournaments.In 1990 Sonbaty debut on "Grand Finland" and ranked eighth.Frankly, not very good start, but his temper only failed.In 1991 he decided to speak at the prestigious "Night of Champions" in New York.Again misfire: 110-pound Sonbaty did not get into the top 15.Judges simply do not notice it, never calling for a comparison with other athletes.Nasser rightly suggested.that.apparently.was too thin and the next "Night of Champions" is brought back 133 kg! Sonbaty recalls with a smile that his speech: "I was a" little "gladkovat.and the judge again left me below the 15 best.Next the "Night of Champions" for me there was much more successful, because I stayed home.But Nasser's speech at the "Night of Champions" -94 created a furor.because he has managed to take second place.second only to the rising star Mike Francois.with whom they became close friends.112 kg Sonbaty impressed judges and spectators sverhrelefnoy stiff muscles and a very, very respectable dimensions.On Nasser spoke.his name flashed on the 'Kachkovskii "journals.and most importantly – he has the right to take part in "Mr. Olympia".Seventh place at the "Olympia" gave wings to Nasser and reinforced his growing ambitions.In preparation for these competitions.Nasser "little" podrasteryal muscle volume (superrigid glycoprival "pit".when in the last week before the competition.being in the house of his friend Mike Francois Sonbaty consumed only 50 grams of carbohydrates per day cost him the loss of 13 kg of "mass").and so soon as the "Olympia" threw himself into training.wanting to show the world next spring a new Sonbaty.
In May next year.only 8 months after the Olympia, Nasser put on the tournament Houston Pro Inviteyshnl 121.5 kg of pure muscle.The audience and the judges were shocked that no one could understand how he managed to do.Of course.Sonbaty won this tournament.simply suppressing their volumes Vince Taylor.is considered the favorite.We are friends with Vince.and I have great respect for him.however, this was the case.I would like.and Vince began to respect me.reminisced about the vicissitudes of the fight in a tournament in Houston Sonbaty.Nasser explained to him the metamorphosis occurred by two factors: firstly.so.that he and his companion of life on behalf of Beazer moved permanently to the U.S. (his choice fell on the Californian town of San Diego.very close to that of the legendary Santa Barbara).where he created new opportunities and in terms of training (in the U.S..in contrast to Germany.gyms are equipped with much better.yes and they work almost around the clock.in addition.America is famous for its huge range of sports and diet).and secondly those.that he was otherwise ready to compete.I have always been very big in the offseason, he admits.My normal weight is around 145-150 mass kg.But before I could lose pounds forty in the process of preparing for the tournament.In 1995, everything changed, and I took off no more than 20 kg to account for dehydration.
Three weeks after the competition in Houston Sonbaty easily won the Night of Champions and became one of the main contenders for the title of Mr. Olympia.Olympia-95 left in Sonbaty mixed feelings: on the one hand.He became the third.second only to British monster Dorian Yatsu and American Kevin Levrone.and that he got the most applause.on the other hand, he felt.that could be, and the first.Nevertheless.speaking in popular publications Kachkovskii.first Flex.He did not allow myself any malicious replica to the contestants and judges.earning a reputation as a gentleman thereby.seeing only.that even you can beat Yates.Nasser told.that he is weak.compared with Yatsom.back.which are sorely lacking detailing.and the next year he fanatically bombed back.As a result,.the Olympia-96 Nasser appeared in fantastic form.with improved back and weighing about 127 kg! Yates with his 116 kg has lost his cool background.However, once again becoming the third Sonbaty after Yates and Ray.
This news so shocked the public.that hall.standing.a loud roar expressed his indignation until.Nasser did not reassured until all.No.He did not want conflict and the scandalous popularity.continuing to be a good guy in bodybuilding and with a smile, greeting the blows of fate.One of the most sensitive of such attacks Sonbaty received in October 1996.after his triumphant performance in the series following the Olympia Grand Prix tournament.where he scored three victories: in Czech Republic.Switzerland and Russia.Nasser announced.that the result of his performance at the Olympia revoked.because his blood test gave a positive test for diuretics.Disqualification is automatically deprived Sonbaty 30 thousand dollars.but even here he succumbed to the vicissitudes of life: I learned about.that there will be a test.too late.and nothing was impossible to fix.
End of gentlemanliness
But.when in the spring of next year at the Arnold Classic tournament.the second most important competition in the professional bodybuilding.victory and a check for 100 thousand dollars gave an elegant.but it is very unprepossessing compared with the 130-pound American Sonbaty Flex Wheeler.Nasser's patience was exhausted.He made a sharp statement on the pages where Flex branded one and all: judges and.and friendly rivals on the scene: If you do not talk about.that you have weaknesses.and then the others also are silent on this.Take any one of the top six Olympia.Wheeler? Take away his hands and estuaries and there is nothing left.Ray? He is incredibly narrow, besides, it is too long, the upper parts of legs.In Levrone also problems with the width and no calves.Yates? All seemed to have forgotten that his hands look ridiculous against the background of the hypertrophied back and deltas.However, none of this does not mean.So: now I will also speak.I have no weaknesses! Curiously enough.but the effect was stunning performances: while.that the Olympia-97 Sonbaty looked worse.than before.he managed to take second place.It turns out that the bad guy be more profitable?
The next spring Sonbaty again attempt to win the Classic and again on his way becomes an insurmountable obstacle Flex Wheeler.which actually was just in great shape.At this time, no complains Sonbaty partiality of judges and their attention is focusing on preparing for the Olympia.The sudden resignation of the British lion Dorian Yates makes it perhaps the main front-runner in the race for the honorary title in professional bodybuilding.Experts estimate the log odds Flex Sonbaty as 1 to 3 above is quoted only Wheeler.But fate had its own way: the sensational winner was Ronnie Coleman.Nasser and rolled to third place.omitting the second Wheeler.
Sunset or the stars are just beginning?
In spring 1999, Wheeler.apparently.devoured conscience.and he decided not to go to the Classic and Sonbaty finally managed to win the coveted title.However, it was a Pyrrhic victory: the fall speaking at Olympia, Nasser pulled back to sixth place.On the next two contests at the World Cup among the pros in Rome and at the Grand Prix PriAnglii in Manchester, he also finished sixth.managed to lose not even the strongest pro Milos Sartsevu.Already at the Olympia-98 was markedly.that he began to change for the worse.and at the Classic this trend has accelerated.Present in Columbus as spectators Ron Coleman.Flex Wheeler.Paul Dillet and Shawn Ray have unanimously declared.that the best on the podium was an incredibly strong sprogressirovavshy Cormier.and not Sonbaty.However, Nasser did not give up, and be sure that he will know more about yourself.I'm not going to hang on a nail melting, he said.I like to lead a life of a professional bodybuilder.travel.to communicate with people.learn many new things.Besides, I still believe that he can win the Mr. Olympia.
Odd man out
To tell the truth, and the current professional bodybuilding would have lost a lot of face Sonbaty.Nasser Personality with a capital letter, and that says it all.Not for nothing without pictures or articles about it can not do any self-respecting journal Kachkovskii.and on the cover of Flex Nasser appeared five times! That.Sonbaty that one of the most prominent figures in the world of pro.acknowledged even by the Austrian Oak, Arnold Schwarzenegger.which was released in today's pros are many critical arrows.And it is not even in the education and intelligence Sonbaty, his ability to communicate with people.Among other things.Sonbaty interesting.that his judgments are cutting and frank, and often at odds with the generally accepted.For example.He refused to be a hero of popular traditional column in the magazine Flex.in which the curriculum vitae of professional champions.as well as their answers to the questions: What is your favorite color.your favorite car and t.Dr…I do not care what color my car, said Sonbaty, black, red or white.And I do not have a favorite movie.And there is nothing a favorite.I do not want to repeat after someone, like a parrot, that a favorite place for me to Hawaii.I was about ten times in Hawaii, there is simply boring.In general, people interested in their own preferences, not mine or someone else.But that's not all: as one of the greatest athletes of our time.Sonbaty frankly admits in his hatred of the prostate: When you're at the beginning and work with light weights.all this happiness.but when you're forced to in the pursuit of weight to the bar to hang more and more weight.when you've got on the shoulders of three hundredweight.then only think about.as soon as possible to work out training and dart away away from this damned room! Sounds a bit unusual.but frankly.And this whole Sonbaty.
Training
Sonbaty pronounced siloviki, who prefers to train with heavy weights.If I do not work with solid weights.I quickly lose stiffness.much faster than.than others.less massive athletes…..However, the present training scheme is clearly impossible Sonbaty.because it.listening to your body.all the time reshapes his training schedule.For example.in one lesson he can work through the chest with biceps.and the next time he will train with the chest muscles delta.Systems for individual muscle groups Sonbaty also modifies all the time.For example.may begin to exercise the same chest with barbell bench presses on an incline bench.and may, with the push-up bars.However, they are almost always exercises the same: When you mecheshsya between different movements.quite difficult to track progress in terms of power.In my opinion, you need to work on the same complex of at least three weeks.Principles of training Nasser loves pyramid.performing in almost every exercise, 5-6 approaches.starting with light weights.it raises again 12-15.and reaching the serious burdens.with which he makes two or three sets of six repetitions.From time to time makes Sonbaty forced repetition.and before the competition and include supersets trisety.Are you interested.with some weights indulge in this giant.which fellow pros respectfully dubbed Musser? Please: In his letter to me.dated November 1996.Sonbaty wrote.that squats 310 kg at one time lying down and presses 235 kg for eight repetitions.As with other movements.in divorce dumbbells lying, he works with fifty-kopeck piece.dumbbell presses sitting in using semidesyatki.and the deadlift overcomes several times of 350-360 kg.
On the strong and weak points
Sonbaty spin, in fact, is its Achilles heel.It is wide enough, but it lacks detail, it is recognized Nasser.Obviously.due to the fact.that most of my career, I did for the back just basic movements with a barbell and dumbbells.oblivious to the work units.Now try to somehow make up for lost time.If we talk about the strong places, a lot of them.First of all, it's hip.Many experts agree that the quadriceps Sonbaty perhaps the best in modern bodybuilding.Much the same can be said about the deltas of Nasser.have developed a surprisingly uniform beam is not no one ahead of another in the development and.of course.of abdominal press.Such a thickness no dice.perhaps.no one! Sure.if an ordinary man in the street took a waist measurement of the monster.you probably would have fallen into a swoon she had not less than one meter.but against the monstrously broad shoulders, it looks more impressive than.not for nothing that Nasser regularly plays in the proportion of rounds of aesthetes.as Ray and Levrone.Hands Sonbaty outstanding will not name, but their size is impressive.I remember.as the Grand Prix Russia-95 fans.shocked by the size of Nasser.with difficulty returning to its original position saggy jaw.squeezed out: Ask.as he hands the volume? I asked.Somewhere 58-60 cm, rumbled Sonbaty.The kids just got worse.They could see nothing of the kind they had ever seen before.
Born: October 15, 1965 godaMesto Birth: r.Shtudgard.GermaniyaMesto Residence: San Diego.KaliforniyaRost 180 smVes: 152-162 kg in the off-season, 137 kg sorevnovatelnyySemeynoe status: zhenatPoluchil professional status: after winning the tournament, "Mr Yugoslavia" in 1989 godaOsnovnye achievements: "Arnold Classic" '99-1st place, "Mr. Olympia" in 1997 – 2nd place, "Night of Champions" – 1995 – 1st place.
Sergio Oliva
In 1960 a young weightlifter Sergio Oliva on behalf of Cuba sent to the "Pan-American Games" in Jamaica.It was believed that he will become the first and will receive a gold medal.But the guy decided in another way: in the U.S. came and washed away.In America, the fugitive decided to go for the sake of earning competitive bodybuilding.Yes, that's the problem in Cuba, bodybuilding was prohibited, so that Olive absolutely nothing in it is not understood.And could not ask, do not know English.Thanks to all this, he pumped a monstrous mass of.When he first came to the podium, the audience froze.No one could not imagine that this is possible.
In fact, Olive made no findings of methodological.Unwittingly, he put into practice the principle known multisetov Joe Uaydera.Let me remind you that this method reduces to the increase in training.Simply put, the more sets, the better.However, Oliva went out of ignorance all boundaries.First of all, he coached all the muscles of a crowd.On each muscle came out of 10-12 exercises.(Olive was doing all the exercises, which spied on the other in the hall.) And in each he had a 5-6 sets of 8-12 reps.As a result, training was delayed beyond measure.Olive rocked for three hours in a row.
Such a.to put it mildly."Marathon" technique.curiously enough.worked.and "mass" in Sergio went into growing like leaps and bounds!
-I myself started to be frightened, 'says Sergio.-Even the curtains in the bathroom mirror of an old rag.I did not finish universities and think that bodybuilding is like pumping tires.Siphoned, and the muscle burst.
As for the triceps, they managed to Olive "swing" to the unknown size of the first.And who knows, he would have achieved such success if it worked on the "correct" method.
The secret here such, says Sergio.-Each workout should pump beam, all three triceps.Yes, it's just not everyone is obtained.The fact that the exercises are on each different.Assume that this is an exercise for the long head, and it personally you have an external loading.A lot of people find themselves unable to understand different exercises stress the same head.As a result, a lot of sweat, and the result is zero-.To understand, one must have a number of competent partner.You are doing an exercise, but he watches and tells what you bundle works.I was lucky in the sense that I arranged, so to speak, "kovrovae bombing".He did all the exercises in a row and due to this "cover" all the sheaves.
The second secret Oliva also discovered by accident.In those days it was decided to train as today doing exercises with light weights.and for the next workout.let.tomorrow.-Only with heavy.And vice versa.Oliva was in a hurry to make money on the victories.and therefore save time decided to "mix" both in one workout.We obtain T.n."Printsyp pyramid", although he and Olive had no idea that he is.Here's how it looked in practice.In the first three sets of any exercise to triceps Sergio stepped up weight.while reducing the set of the number of repetitions to Seto.Thus in the final, third, network he achieved to its maximum operating weight.This was a major set.well and then Sergio "rolled" down: in the last two sets.He stepped reduced weight.adding a repetition.
-I remember.This technique greatly accelerated the growth of muscle.Says Oliva.And I once again saw.that if I do not know how to read.then there is nothing wrong.It is unlikely that the book would teach me something more than standing.
The main exercise for the triceps m Sergio calls Dips with weight.He push-ups, hang on are exactly 100 kg.The second-movement, press down on the block.But that's focus! After him must go the reverse grip bench press.Why? Because.it certainly will load some other bunch! The same rule accounts for the next couple of exercises.First, the direct grip, then the inverse.With the same purpose."Try-advised Oliva.-This is a stupid system! "
COMPLEXA.Dip with weights 5 x 8.12
2.Presses down on the block 5 x 8.12
3.Presses down on the block opposite the grip 5 x 8.12
4.Extension arms above his head 5 x 8.12
5.French press reverse grip 5 x 8.12
Denis Padilla
Past 30 years, many professional bodybuilders are truly legendary figures.Of course, everyone puts their sense of the word "legend".For me personally, this is not simply the big guys.and those.who have complex developments – the size of.proportions.rele-vom.density of muscle.general physical condition and even charm.On this basis, I would call a legend Denis Padilla (Danny Padilla).
Many may not agree with me.because the growth of his 157 cm, and usually on the stage he was not the biggest.but for me it is a living legend in bodybuilding.because.in spite of this.He had so much muscle.how many have never dreamed his monstrous opponents.
At the «USA -75» and «IFBB Mr.America -76 »Denis.being a light-weight.bypassed as the average weight category.and heavyweight.winning the overall.This is not often the case in bodybuilding.That's when he got his nickname – Giant
Killer.In addition,.Denis belongs to a very rare type of bodybuilders with balanced muscle development: it has small joints.highlighting the enormous muscular abdomens.
In the summer of 1977 I was his training partner for six weeks.and the next two years were the most productive of my career.because I continued to follow its training programs.For many years I wanted to interview him, but for some reason it was delayed.Now I have had such an opportunity and tell you that the wait was worth it.Read! I promise you will not be bored.In addition, you will be able to draw up new training strategies that can be usefully applied.
Oh, I almost forgot.Denis is famous for three things more.First of all, he's a wonderful storyteller.If you are lucky enough to meet him.Ask him to tell the story of Arnold and Ken Wheeler.and, in general to the Mande seventieth.Second, it is a wonderful sense of humor.He was always joking.And third – this is his attitude toward Joe Vader, Vader competition here can only make Sammir Banu.
IM: How old were you when you started training?
DP: When I was seven or eight years old, my cousin became a champion of school wrestling.They often practiced with my brother and cousin had a great figure.Then I thought that this should be fun.Later.When my father and I were shopping in a store.I saw on the shelf, the first in my life, cultural travel magazine.and told his father: "This is.What I'm going to do ".He replied: "Well," took me by the ear and led him home.From that moment I started working and never stopped.
IM: So you had seven or eight years?
DP: In the eight years I dreamed that I would be Mr. America.No one could dissuade me.I made the decision, and nothing could stop me.I was stubborn and had already realized how important it is to be clear about what you want.
IM: Obviously, you have great genetics.Are the results as some already at that age?
DP: I've always been friends with the sport, but the growth I had a small.I was small and light cue.For 12 years I began to notice the changes taking place with my figure.It has become more muscular, upper body fairly quickly increased.At the time I pulled on the tube and was making their own equipment.I took the box from the milk and filled it with stones and tires removed from the car wheels and made a block.I was very inventive.Could walk all day and collect iron manhole cover from the.to use them as a drive for the rod.They weighed about 20kg and came to the eye than a hundred vultures.In 17 years I have competed, but to me there was no 157sm.
IM: You competed in wrestling?
DP: No, never.
IM: Did you have an idol?
DP: My father.Later.When I started reading magazines.my idols were among bodybuilders Dave Draper.Larry Scott, Freddy Ortiz and.
IM: Do you remember who was on the cover of your first life magazine?
DP: Of course, Larry Scott.
IM: What kind of event you have been most significant in kulturisticheskoy career?
DP: Motivating or vice versa?
IM: And then, and more
DP: The positive was the tournament «USA -75».
IM: It's when you came out against Roger and Denis Kellarda Gable, right?
DP: They were favorites of the competition and trained at Gold 's Gym in Venice.I also knew no one.It was a contest between the West and East Coast.I will never forget how Tom Minichello – Head of East Coast – competed with the boys from the West.And here comes I, a huge dwarf (laughs).I was good enough to let me out against these guys.
IM: I was on the show.You are nice to them wiped his nose.
DP: It is very doubtful in my victory, it gave me more confidence.
IM: One year later I had the opportunity to train with you for about six weeks.You do not become a pro after «USA», but then you have won the overall credit?
DP: No.Show organized AFAB (American Federation of Amateur Bodybuilding.predecessor NPC).but victory has allowed me to participate in the «Mr.Universe ».Then it was impossible to become a pro after «USA», but only won «Mr.America »or« Mr.Universe ».
After the show Joe Weider brought me to California to train with their kids.So I got in the movie "Pumping Iron".
I had to enter the American team preparing to speak at the «Mr.Universe ».I was in a light-weight.
IM: In 1975, the American team were you, Robbie Robinson and Ken Waller.How is your place was Mike Katz?
DP: I did not know how it happened.Although except me knew about it all.We trained at Gold 's Gym in Venice, starring in the film, and then flew to South Africa.In the evening before the tournament, Ken Waller and Mike Katz was invited to a photoshoot.Only the next morning.When I was about to board a bus and go to the competition.I was told.that instead of a lightweight in a heavyweight team will be two.They kicked me out of the team!
IM: It's unpleasant.
DP: I think.Mike Katz has done some work for the government of South Africa.for example.Free demonstrations.and all enjoyed.It was his last year in the sport, and they gave him a chance.I was very upset..I'm in a team.because he won «USA».and then all canceled.And I wanted to compete.Then I starred in "Pumping Iron", but most of my scenes were cut out.
IM: After that you decide to play for another country?
DP: I said 'goodbye' to children.Was ready to leave, but a guy from Portugal who spoke Spanish, he asked:
- Why are not you on the team?
- I think they do not want.
- Can you speak for us?
- And why not?.
I went to Oscar State (official IFBB) and said:
- Oscar, Americans do not want me to be on their team.I can not speak for the Portuguese?
- And how did you get here? – He asked.
- Together with the American team.
- Do you want to go in Portuguese?
- But I do not want Americans to.Is not this make me free?
- Where were you born? – He asked.
- In America, but my parents are from Spain, from Puerto Rico.They traveled through Portugal to get into the U.S..
- Well, with this story you will not get lost.
- In short, he let me.
And here I am on stage, but in the hands of the American flag instead of the Portuguese.All in a light loss.But the people I liked, and I was allowed to continue.I spoke to lightweight and finished in the top three with a good chance of winning.And then it all started.
They decided to get rid of me because my victory was highly probable.I removed.George Butler, director of "Pumping Iron", told me: "Do not worry, kid.We're going to show everything that happened here, ".But the only.what you see in the film – it's like I'm sitting and talking with Arnold about his back and Franco posing Ed Roots.Everything else is cut.
IM: What do you consider your greatest triumph in the sport?
DP: The biggest triumph – a victory for IFBB «Mr.America », because I was the last winner in the overall standings in the tournament.Later it was renamed «Nationals», because AAU sue IFBB right to use the name.
So.I went to California.Kellard where Roger looked at me and realized.that we have to compete head-on.
- What are you doing here? – He asked.
- I came to take my prize – I answered.He nearly jumped on me.
- You can not beat me – he cried.Then the conversation took Ken Wheeler: "I put a couple of hundred that Denis will win".Bets were made.
I sunbathed a couple of days on a diet and podnasel.I will never forget how I came on the scene «Mr.America ».It was such euphoria.I was a lightweight champion, Roger, on average, and Pete Grimkovski in heavy.I won.
It was a huge success for me because in my youth tournaments in AAU Pete always won me.
It all ended.Once I get out of the shower.Suddenly I hear.Roger – a protégé of Arnold.and the judge questioned the decision.So I should put on swimming trunks, dry hair and then go on stage with Roger.And what do you think? I won again.I already washed foundation.the hair was soap.but I still took the prize! So far.when we meet with Roger.He said: "You know.and then the show really won me ".
IM: People often ask about your workouts.probably because.that you have never been lagging body parts.
DP: The only thing that lags is the growth.
IM: It's genetics or you discover a form of proportional development?
DP: Once in 17 years I have looked through the magazine where there was an article about Freddy Ortiz.This guy was amazing huge arms, huge shoulders.He was a Spaniard.He had everything, except for growth.For me it was an example, I decided that I too must seek to balance and superobemam.So I always try to work out all the muscles from different angles.
IM: You have followed his training program?
DP: No.I tried many training methods.but once found the.that works for me.and began to follow.My method – a symbiosis of different systems.Something I took from Draper, something from Sergio Oliva.Also used some ideas from Chet Jordan-tone.
The only way for me to deal with its rivals – is to be perfect in all.From each system, I took the best, and was its.I train so still and teach others in line with my experience.After all, the most important thing is practice, not theory.
IM: Can you compare your training and earlier today?
DP: No special distinction is not.I'm trying to do the same thing 20 years ago.Of course, with the exception of diet.Today, as new food additives.Although I have not so much power as 25 years ago.Occurred and some purely psychological changes.I had to admit to myself: 'Well.guy.whether you like it or not.but you're a little older.but this does not mean.tyne that can work just as hard.as previously.You just have to adapt to the new weights ".At my age, the joints are not the same, and not just for workouts with weights.So now I can not work with 160, 180 or 220kg, as previously.I am happy even 100.Type of training has not changed: Bench.presses on an incline.dilution of the hands of five sets of 12 repetitions at a rate.where can I maintain strict technique.I try less rest between sets – perform a set.then forward.while the same will partner.and proceed to the next approach.I still believe in the effectiveness of the training at different angles.With zhimami lying, zhimami Incline and dilutions of hands you work the upper, middle and bottom of the breast.Then, of course, pullovers to stretch the chest.For me it is a complete workout chest.Before the performance, I include in the program of work on the blocks.
IM: Let's talk about the five sets of 12 repetitions.I recently returned to the system and I think.that some of its forgotten under the influence of Arthur Jones and Mentzera.They always refer to the principle of "all or nothing".According to Jones, you must perform a set to failure.But Vince Gironda, Freddie Ohr of particles and Bill Pearl did for four sets of 10 or five sets of 12 repetitions.Usually they use the same weight in all the approaches.The first sets are performed not to failure.and if they could do in all sets of 12 repetitions.then added to the next workout weight.
That is, in the first three sets, you can do 12 reps, 10 in the fourth and the fifth, may be, 9.At each training session you are trying to get closer to the target and perform for 12 repetitions in each set.Upon reaching it, raise the weight on your next workout.
DP: That's right.I think this system is very efficient and allows to work all the muscle fibers.
IM: It's the intensity in five sets instead of the intensity of only one.However, neither Mentzer nor Jones had not proved the connection of one intensive approach to muscle growth.In theory, they argued.that muscle failure during a single set uses all the muscle fibers.but in practice it remains unproven.
DP: For me, the principle Mentzera Mike was always more pauerlifterskim approach.but even in this case it is not particularly worked.I've never seen.that the principles of training for "Nautilus" was given to someone great physique.Casey Viator except.Mike and Ray Mentze-ditch.Also, whenever I watched the training of the T-shirt, he always used multiple sets.
IM: I was watching Mike and Ray all summer in 1981.I even trained with them a couple of times.and they are usually carried out on 7.12 sets for each body part twice a week.I saw Casey was doing about 16 sets per body part.I understand.in line with the recommendations of Arthur Jones are trained to pour a very short period of time.
DP: I think they started this way, but then realized that this is not enough, and increased volumes.People are all different.Man must come to the gym and in front of the so-called maximum Seth perform 2-3.Far not everyone fits this scheme.
I remember.When first introduced the theory of Arthur Jones.We comply with Pete the ex-tensor feet.and then immediately leg presses to failure.I squeezed a 270-320kg.Then I set the bar at 140-190kg and squat to failure.At first, I barely crawled out of the gym, but then adapted.I remember very well that no change in the size of the muscles I had not made, and after all the weight I used a large.
IM: The same thing I heard from other.Yes.excellent training you provided, and muscle ache after.but time goes by.and you know.that nothing has changed.no progress!
DP: That's.I looked at myself in the mirror and said: "The figure did not change, no special muscle separation.I do not see the growth of the size to which I have tried, so it is not for me ".
IM: How did you come to a system of five sets of 12 repetitions?
DP: In my youth I tried many different relationship sets and reps.By 24-25 years of trial and error I came to the conclusion that the five sets of 12 repetitions – for me at most times.I got those results, which sought to.This workout is enough to for the next day feel great.Of course, there was some muscle soreness, but I did not feel like a squeezed lemon.
In addition.to train the system Mentzera – "all or nothing" – must be constantly adjusted psychologically.It would be terribly lo-.
With five sets of 12 reps, I get a good pump and feel great.At that time I studied and worked, so why could not be spent.I have never had the joints.there was no muscle injuries.while I sought the results.to the eye which sought.
IM: Do you believe that the pump builds muscle?
DP: No.to this theory, I do not believe.because entering into a form.you will not get a pump.at the very beginning of training.At first she just gorgeous, but then disappears forever.Continuing to train.you become more resistant.and each time the body to better cope with all loads.In my opinion, this is the key to muscle growth.
IM: It seems to me that you are constantly progressing, thanks to the regular alternation of exercise
DP: The muscles need to shock.For example, instead of lying presses make the first dilution of hands or on an incline bench presses.Same with the feet – instead of sit-ups do leg extensions first.I have always tried not only to the beautiful figure.but in force.therefore paid special attention to strength training – zhimam lying.squats.dead tyagam.I always did the basic exercises of-t for strength and size.and then honing of muscle.loading them from different angles.
I prefer the basic movement simulators.I noticed.that after a major exercise.such as pull-ups.or dips.Press your back pain with.Of rods in the block you do not get the same effect.When you pulled or pushed, you have all the muscles are in a state of tension.
IM: Let's talk about diet.I know that you have tried many things.Now I see.how the various nutritionists go back to the.what we did 20-30 years ago.thus behave.as if they invented it.In fact, they simply invent new names.I remember the Gironde, and Rio Pearl Blair wrote about cycling carbs back in the '70s.You reduce the amount of carbohydrates, and then every 3-4 days taking carbohydrate food.
DP: I think that everyone should know the needs of the organism.Some people can get in shape with a high carbohydrate intake, the other at low.I tried everything that was invented.In 1981, preparing for the "Olympia" I trained with my best friend in the Pritikin Center.The local scientists.nutritionists and endocrinologists say: "We do not care.what do you do.how much work is performed.you only need a certain amount of protein.but from carbohydrates depends result of your training ".So in 1981 I consumed a lot of carbohydrates, and never more than 60 grams of protein per day.Incidentally, the form at the time I was just gorgeous.
IM: Yes, if you had just peak form! You were all traced! Many of your fans think.that you had to win this show.
DP: I was too bold.The judges were not yet ready for such a.In 1992,.deciding.that the next statement will be my last.I sat on a low-carb diet with plenty of protein.and increased aerobic classes.I held the weight of 91 kg with a great relief.Then I realized.that my body uses all.I give him.we just have to give him time to adjust and allow.Of course, I still trained hard.But the guys are now using a diet Arnold, my diet, diet, the Eskimos of Alaska.They eat a lot of fat and protein, but not carbohydrates, as a result of receiving a heart attack.
IM: Sticking to a diet heavy and I do not think.that anyone can follow it simply for the sake of a beautiful figure.There should be a stronger incentive like a contest or photo shoot.
DP: When I follow my diet.it does not overlap particularly in aerobics or weight-training.I've got no problem.It works, because I did not fall abruptly to zero carbohydrates.I'm starting slowly, say, 400 grams of carbohydrates, and slowly reduce it until I reach the desired effect.A lot of guys with very high levels of fat immediately cut back to zero carbohydrates.This is a failure.So do not be, because for the normal functioning of the brain just needs sugar.
IM: I know.what do you do in the offseason to 15 sets per body part.with exercise and rarely fail to comply with a diet.How many days before the show you start training?
DP: It depends on the current form.If it does no good, then I trained for 12-15 weeks otvozhu.The first three weeks I give myself up with aerobic exercise and weight training.and then 12 weeks of sitting on a diet and working in the program should.
IM: In this period, you can practice twice a day?
DP: Yes.I like to train each body part three times a week.how did Arnold.and my body's reaction to this great.
IM: That is, the chest and back in the morning and your feet at night?
DP: It was.
IM: Then arms and shoulders the next day?
DP: Yes, and the next day start all over again.It's pretty hard mode.I train each body part twice a week for five weeks.and then a week before the show go to a three times.
The first training for a certain part of the body force, so the second is easier, since I'm already tired.At the third session I was not worried about the power of this simple exercise conditioning.For example, on Monday I train chest and back as hard.IM: Five sets of 12 reps? DP: Yes, five sets of 12 repetitions with maximal possible weights.Then do the same thing at night foot.Of course, on Wednesday I am not so good at these exercises, because they have not had time to recover.If on Monday I shook lying 102.5 kg in the five sets of 12 repetitions on Wednesday, I can only work with 90kg.But I'm not even worried because I know that on Friday I'll try to go back to 102.5 kg.
IM: What about the effect of overlap, which wrote Mentzer? I think in your program, it is present.If you train chest and back on Monday.environment and spot-uv.and shoulders for the rest of.then the hands really get load six times a week.
DP: I forgot to say that I never do 12 reps for biceps.It is always 8 reps in five sets, because these are small muscles that work in other exercises.
IM: So you do all three exercises in 15 sets? Yes.
IM: Is it true that you have recently had problems with his heart?
DP: I learned from doctors that I had something with his heart in adolescence.Judging from the scar, it's been a long time, they said.I always knew that I should be ready for this.My mother had an operation on my heart, my uncle had surgery on my heart, my cousin has been operated.It's genetics, so I decided to age spend more time with aerobics.Before the tournament «Night of Champions» I've been working on the simulator «Lifecycle» for four hours.Everyone was talking to me.what a bust.I'll burn your own muscles.I decided to prove the them.that a sufficient carbohydrate intake.muscles remain.One guy at the gym said: "Denis did not know what he does, he is to be flat!".When I finished, he asked him to take the camera, removed the shirt and showed dense muscle.He took a few pictures.I was very bold, it made a huge impression.
IM: You won «USA» to 1975 and then was a professional show, in my opinion, the 80th in Santa Monica.It seems he won the Chris Dickerson and Bo Co. became the second.On stage was a huge zhran.and the audience showed footage of the show.in which you participated, along with Robbie and Mentzerom.One was held in New York, the other on the West Coast.You were the first, and then Robbie and Mike.
DP: We did two shows, something like America vs. the World.On the one hand, and I was Robbie, on the other team from Europe who came to oppose us.The show took place in the Shrine Auditorium in Los Angeles.Then we competed in the Beacon Theatre in New York «Night of Champion».There was Robbie, Mike Mentzer, Po Ko, Unit Roots and I.
IM: It was in 1979?
DP: Yes, I had a good score, but I lost.
IM: The next tournament for you was «Olympia -81», and then you took the time out.
DP: I was tired and decided that as long as enough.I returned the next «Night of Champion» New York, but was excluded from the candidates because of the delay.Then I was in great shape.I do not remember what year it was.I only remember that there were Larry Baker and Bob Chicherillo.We went out a snack, and, returning, I was late.IFBB officials gathered for a meeting and decided I did not allow.Wayne DeMilia said that I was late, but there are rules, however, for other candidates, he forgot about them.I replied: "I can win half of those guys you just want me to exclude from the fight".And they have excluded.
IM: It was in the early 80s, but in the end, you, in my opinion, have signed a contract with Vin catfish MakMaonom and WBF?
DP: No, it was later.After the show I did not speak for a while and came back only eight years later on «Gold 's Classic» in Rochester.Then I came to New York in 1990, and was second on the «Niagara Falls», and the third at NOC.Ahead were the Momo Ben-Ziza, and Dorian Yates.Number of participants was about sixty.I remember when Joe Weider admired my form.
IM: I saw the list of participants in order to show ivww.musclememory.com, you walked very well-known athletes and it's 42 years!
DP: Yeah.Then I went on tour in Europe.I think there were about seven shows, I went into the top five in six of them.That's when me and Vince came MakMaon.
In 1991 or 1992, I signed a contract with him, because he thought that my career is over in the IFBB.I do not think it will be some special event.We Vin catfish just going to do a few shows, he wanted to try to find its niche in bodybuilding.I think that this was a good sport.If the IFBB only player on the field, nobody can win.And you know.it was the best event.which happened in bodybuilding.because suddenly all the guys in the IFBB won contracts.Good or bad, but the contracts were.
In the IFBB learned that they can borrow money for the show «Mr.Olympia », but the first did something similar to Vince MakMaon.As soon as the WBF has ceased to exist, all the guys IFBB, except for the superstars, lost contracts.I think bodybuilding then lost a lot.
IM: What's next, Denis?
DP: I am just a preparation for the «Masters Olympia».My website is operating at full power.I give telephone advice.I was asked to help prepare for a competition.During the three months to «Masters Olympia» I have already planned several demonstrations of.
IM: How can people contact you?
DP: They can go to my website www.danpadilla.com
ironman.ru
Eddie Robinson
Eddie Robinson – a typical "goodie", you can tell, the sample for each bodybuilder.First time out on amateur podium – and immediately won.He became a professional – and won again in the first tournament.
In short, the picture is rosy.However, in spite of this idyll, in the life of Eddie were sharp turns.Several years ago he retired from the IFBB and began to compete under the auspices of the World Federation of Bodybuilding (WSE) (now it is again in favor of the IFBB).More than once he publicly spoke out against steroids.Moreover, he firmly believes that bodybuilding is on the verge of self-destruction.And it can only save the dramatic changes.
- How is it that you devoted his life to bodybuilding? This is what was your "childhood dream"?
- No, I started as a powerlifter, and even set a world record – lying pressed 276 kg at a bodyweight of 100.But I have never had a so-called "constitution paeurlifterskogo".Outwardly, I was a little like a powerlifter.I often say, "Man.You must be a bodybuilder! You have to do all the data! "Somewhere about twelve years ago I started reading magazines kulturistskie.From there I took a little different technique and tried to imagine.The results came out good, so I decided to test himself at a local amateur show.Imagine, I won! For me, it was not only a great thrill, but also a powerful incentive.I got a boost of energy to move on.
.
- I turned pro after winning the U.S. Amateur Championship in 1989.My professional debut was a tournament, "Niagara Falls" in 1990.And then again, I won! Can you imagine.It was a delight: the first professional show – and instantly win!
- And then you opened the way to the "Olympia" -90?
- Yes, I am very excited waiting for this event.And how.be on the podium with Lee Haney and Dorian Yatsom! I then took the 10th place.but this is was my first "Olympia".So, I think it was a good result.
Testing and the "Workarounds"
- And yet you somehow noticed that you have a special opinion about the tournament.
- The fact that the "Olympia" was first performed in 1990 steroid testing.After the show, I was told that many of the participants received special drugs to "cheat" the test.Sure.Our experience tells the guys knew from California.what is what.I.edakii simpleton from Florida.decided to make everything fair and square.
- In short, you did not take steroids and was at a disadvantage?
- Of course.I would have taken a higher place, if I also sat on the "chemistry".But I did and it never occurred, I believe that this will be a "pure play", where everything will be genetics and hard training.
- If you were aware of.that other participants are sitting on the anabolic.and would be sure.that you manage to get around the test.would you take "chemistry"?
- The answer is simple: no.Health for me above titles.Incidentally, I recently spoke at a seminar in front of high school students.And most of all they were interested in nothing else but "pharmacology".Growth Hormone: how he.help? Or insulin-like growth factor – how many.mole.it must be crack? They are simply obsessed with "chemistry".And I wanted to tell them about the procedure.diet.aerobic training before the competition, and the fact.the importance of sleep.rest and recover…This workshop is very upset with me.Bodybuilding is degenerate in that devil! Is.all day sweating in the room.come to rest on the beach.and some jerk yells, "Hey.how are you.chemist? "insulting to hear that! his muscles I gained a tremendous effort.But today I can not even dream that I was respected for it! The average man in the street is sure – all about Steroids.
- No natural data and hard training no steroids would not have made you the champion of.
- Yes, but they somehow do not know about! And here is useless to argue.I gave up on it long hand.Do not throw the same with their fists at each jerk?
- Can you say that you moved to the now defunct Warsaw Stock Exchange because of steroids?
- In the evening after the "Olympia" -90, on the way to the locker room, I ran into Tom Platz.He invited me to join the new federation, which will be rigorously tested on the "chemistry.I have long pondered, but eventually agreed and spent four years under the wing of the WSE.The most important thing.testing.really.be honest: Testing was conducted on all kinds of steroids and the so-called "reducing" agents.
- Then why did you came back in the IFBB?
- Played a role here are my personal relationship with Joe Uayderom.We became close friends after my first professional victory.Joe convinced me that the squabble between the MSE and the IFBB does not benefit bodybuilding.However, I saw it with my own eyes.
- What are your future plans?
- Now I'm thinking to join the American team of gladiators and try his hand at professional arm wrestling.
- How? Do you want to become a professional armlestlerom?
- Well, maybe a couple of times a statement and see what happens.But I.as before.I remain a bodybuilder.a lot of train.and continued friendship with Joe Uayderom plays a crucial role in my life.I know that today it has never worried about the future of sport.Joe was able to reverse the public perception of our sport in the seventies.Only through him, we – proffi – now have a solid bank accounts, buy houses and sports cars.We must not forget.Now, before Joe is a similar problem – to save on bodybuilding steroids, and return him public respect and recognition.My moral obligation – to help him.I would be happy if I have it come out.
Ronnie Coleman
The secret of success – pamping crazy!
Delta Coleman have a reputation for the biggest and most well-balanced.In other words, the best.Is there a secret? Got it! – Nods his head Ronnie.
But before you give him the floor, let me briefly retreat.Training system Ronnie Coleman in itself is very complex.First of all, Ronnie trains each muscle group twice a week for various complexes.First, a complex, then a second – it's hard and fast rule.Secondly, Ronnie trains in cycles – two alternate training programs.One – pure power, but the second…Perhaps it is some people and disappoint, but Ronnie – violent fan "pampinga".In other words, picked up the dumbbells lightly and walked and walked…
- Once upon a time I seriously screamed myself navel in powerlifting – says Ronnie – tore the bar from two to eight times.So what? Force, can, and added, but the weight has decreased even.In short, I went to the bare "pamping", and if…exploded! So here's the science: more reps and sets! Personally, I'm doing on the muscle is at least 20-25 sets and in each – at least 10-15 reps.Works!
Three years ago, according to Ronnie, the delta was his weak point.But one day it dawned on me: if "pamping" – is the foundation of growth.and Delta did not grow.then they.deltas.is obtained.simply not enough "pampinga"! And Ronnie has invented.as he calls it."Great circle" booms through the sides.
He started with a 15-kilogram dumbbells (25 times).immediately.nonstop.undertook a 20-kg (15 times).then – for a 25-pound (10 reps), and finally 8 times bred weights of 30 kg.
It was the first set.Ronnie breathless and then again took up a 15-kilogrammovki – began the second round.
- Strained terrible – says Ronnie.- More than two circles would not do it!
However, progress has been fantastic! Since then, Ronnie always includes the "community" in its training program and be sure to "scroll" of their time in two weeks.
- These "circles" I love the most…and most of all hate.- Says Ronnie.- I love because.that make them extremely difficult to.and I like heavy exercise.I hate – for the same thing, how many of them do not, does not become easier.
Ronnie warns, such an extreme contra-early set at the "cold" deltas.Warm-up here does not count.It gives only a superficial heating.The first to go presses.They "break through" to the full depth of the delta – only this is the real workout.
Ronnie shook a dumbbell, barbell then.But if the bar, only with breasts.On the bench because the heads of the tooth Ronnie: "When I was a young man did this exercise, the cool hurt his shoulder.And only then I learned that you can not do the "inconvenient" exercises.Well bench because of the head – it's most inconvenient exercise of all.No special effect has not, but the bone breaks with a guarantee."
Average swing beam – is it first-class importance, agrees Ronny.But few know that in terms of anatomy, the most voluminous bunch of deltas – rear.When a visual "props" behind the hypertrophied middle beam, the delta looks just "the bomb"!
In view of this situation with Ronnie on the rear beam (not fall!) – Just 3 exercises in a row! Here they are: the inverse dilution of the simulator for information on breast.dilution in the slope and thrust to the chin.In the second.alternative.complex on the rear beam exercises "only" two.but the second – a heavy pull the belt in the slope.But it's for the back! – You say.Oh, no, depending on how you do.Enough to make a barbell or dumbbells slightly forward and the lion's share of the load perelyazhet just on your back Delta!
Delta – like a breeze as a group, a trifle, – says Ronnie.- They say it is more important to swing back or chest.However, so arranged that all major muscle groups "play" only after you have swung the small.In this sense the powerful Delta are irreplaceable.They visually "lift" the chest and back – as if the picture is stretched.
Ronnie, are you there is no reason to argue…
Complex
Bench bar 4 * 10-15
Rises in part 2 * 8-25
Alternately lift dumbbells in front of 3 10-15
Inverse breeding simulator 4 15
Dilution in the slope of 4 10-15
Thrust to the chin bar 4 10-15
*Giant set
ALTERNATIVE SCHEME TRAINING SHOULDERS
Dumbbell Bench Press 4 * 10-15
Climbs through the sides of the simulator 4 10-15
Inverse dilution Tren.4 15
Thrust rod in the slope of 4 ** 10-15
* Includes a warm-up set (12-20 rep.)
** M is an exercise for the back
Minidose
Born: May 13, 1964
Place of Birth: r.Monroe, Louisiana
Location: United States, Texas
Height: 177 cm
Weight: 121 kg – a competitive, 147 kg in the offseason
"Mr. Olympia": 1998-2001,.
Record in the exercise of deltas for: operating weight in the bench with his chest – 154 kg (15 reps)
What does right now: I work in the police.I'm going to go in the pool when you just call the service if their children do not have enough.Goes somewhere 120 working hours per year.It is rather a hobby than a full work.Honestly, for more I will not have enough.After all, I now and then participate in the telephoto.
Dorian Yates
It should be higher, but nowhere
- I knew right away that is at the forefront of intensity – says Dorian Yates, 6-time "Mr. Olympia".- It is necessary to stir at any price mechanisms of muscle growth.and if half-heartedly engaged in.that no stimulation could not be in sight.The second important point – the correct recovery.If you do not give your muscles pulled myself together after intensive training, they will not grow.
At the time, Dorian "crush" technique for odnosetovuyu Mike Mentzer.but the theory Mentzer was nothing more than a starting point to find their own style of training.So.who knows.I will explain.that the great master of Mike Mentzer insisted that a single set per exercise.but with the weight.of which cracked the bone.Dorian soon developed its own approach, which is only superficially copying technique Mentzer.The method of Dorian looked more like the famous "pyramid".Yes.Dorian was doing and the only "exemption" set.but preceded it by several.he said."Warming up" sets with a weight of 50-70% of the working.This is the essence, but in reality it was much harder.Let's listen to the most Dorian.
- I agree with Mike Mentzer in the main."Insert" mechanism of muscle growth – it's like to turn the switch.What good is it to click a dozen times? And as we usually train? Make a set of Seth.Set for Seth – just exhausting themselves.That is, instead of.to ryavknut on the muscle as follows.We send it to the weak.muffled commands.she gets used to them.and no longer responds.In addition.numerous sets – a straight road to overtraining, but once the muscle has no time to recover.it will not grow naturally.
Dorian warns: "When it comes to high-intensity training.many people understand it so.that.mole.must tear impossibly weight.No, the main thing – not the weight, and flawless technique under the weight limit.This means that raise and lower the weight must be extremely slow, and under full control.At the point of peak reduction is necessary to stay.and then a negative phase to execute emphasized slow.In other words.you need a very very large weight.that you are still able to observe correct biomechanics of movement.Clear? "
Especially warns Dorian beginners: the system it is contraindicated.First you need to work for six months.and even a year through normal procedures; during this preparatory period, newcomers need to learn correct technique – without a proper "biomechanical" basis shift to Super-."Exemption" training unthinkable.
Schedule workouts at float Dorian.After all, under such loads can be predicted recovery times.If Yates feels badly restored, then do not hesitate to bid up his extra day of rest.
- Training by my method requires a great deal of mental concentration – says Dorian.- Judge for yourself: you have only one set, and returns should be maximum.Errors corrected once.During this set to bring the concentration to a peak.to "hold" a huge weight on the correct trajectory.hold at the top.but still not dropping weight for themselves on the way back.Agree with relaxed brains that work is not done…
Each exercise should be done one set to failure (not counting the "warm-up" sets).Note.that the scheme..Dorian that often changes its training scheme.hence you can do so).
Complex
Day 1
Delta and trapezoidal
Bench in the simulator Smith (1) 6-8
Lifting dumbbells in hand (2) 6-8
The rise on the block with one hand (3) 6-8
Schrage (2) 6-8
TricepsPresses down (1) 6-8
"French" bench press (2) 6-8
Press down the reverse grip (3) 6-8
Day 2
Back
Thrust down on the simulator (1) 6-8
Thrust into the slope (2) 6-8
Thrust one hand in the "Hammer" (1) 6-8
Traction on the block to the chest (2) 6-8
Delta
Climbs through the sides of the slope (2) 6-8
Day 4
Chest
Bench bar on an incline bench (1) 6-8
Bench in the simulator on a straight bench (2) 6-8
Breeding dumbbells lying on an incline bench (2) 6-8
Biceps
Alternating curls with dumbbells (2) 6-8
Concentrate on lifting biceps (2) 6-8
Curls in the "Hammer" (3) 6-8
Day 5
Feet
Leg extensions (1) 10-12
Leg press (1) 10-12
Hack squats or squats in the friction.Smith (2) 10-12
Seated Leg press (2) 8
Deadlifts on straight legs (2) 8
The rise on your toes while standing (2) 10-12
The rise on your toes while sitting (3) 10-12
Day 6
Recreation
A- Pre follow two "warm-up" set (50% and 70% by weight of "failure").
2- Pre follow a "warming" set (70% by weight of "failure").
3- No "warms up" set.
Dorian trains the abdominals and 1 day a week, making the twist – and a simple inverse.Minidose
Born: April 19, 1962
Place of Birth: r.Hurley, United Kingdom
Currently home to Birmingham, UK
Height: 176 cm
Weight: competitive – 130 kg
"Mr. Olympia", from 1992 to 1997
What does today? In Dorian's own line of nutritional supplements.He was thinking about how to do coaching.But not for the money, and so, for the soul.In the sense that Dorian wants to promote its training system.
Favorite trick: Before training, so that "to have" their brains, I'm looking at my training diary.I need to know how many reps did I do in each exercise.
Dennis Newman
In February 1998, Dennis Newman appeared before the public for the first time at the podium tournament, "Ironman" in the status of a professional.The opinion of experts was unequivocal: Dennis is in better shape for all the years of his career, competitive.And this is after two years of a grueling battle with blood cancer! Dennis came out of it a winner.and then only for a year was able to raise your muscle mass up to 117 pounds! Moreover.He returned her the symmetry and proportions.who at one time made him the most promising "star" of the future "Olympia" on a par with Flex Wheeler and Kevin Levrone.
Dreams and reality
From the outset amateur career Dennis predicted a bright future and it's no surprise other than the original data.Such a guy looks kinogeroya direct road to success.but fate decreed otherwise a few days after giving it a professional card Dennis suddenly felt sick the doctors diagnosis was shocking – leukemia! No mercy for Newman blew news media around the world.supplying bezzago-vorochnym comment saying.pricked his growth hormone.now and get cancer of the blood As.growth hormone, and in fact is in the medicine chest of a bodybuilder in one of the most "honorable" places on a par with steroids is true and then.that "horse" dose of the hormone.taken in "serious" bodybuilding.often lead to different types of cancer.including.Blood and prostate cancer.But Newman's disease by itself did not have to do with growth hormone.Doctors have made a categorical conclusion to blame heredity vdogon A second patient at this conclusion is hopeless.And two years later from the podium, "Olympia" by the mouth of Ben Uaydera burst stunning sensation – Newman survived! A miracle? According to doctors.yes.Maybe the reason more and in the other? Indomitable will to live.purely sporting pursuit Newman from any fight to emerge victorious?
In his 29 years, Dennis is sure.that will be able to catch up after years of forced four "downtime" It would seem.that this – some four years and still.During this time, much has changed bodybuilding moves forward by leaps and shagamiInternatsionalny podium "Olympia" in our day not only collects the best of the best.a real natural beauty.By their genetics, they add highly technical scientific training, and eventually turn into an unprecedented mass of super-.defies all preconceived notions and canons.Of course, such "colossus" as Dorian Yate and Nasser El Sonba-ty, can not fail to excite.However, the Dennis believes that the age of "monsters" is.Mole.judging criteria for the future must be changed.and it will be on his arm: "Very soon the judge will again pay attention to the symmetry and shape.and not only on the volume.That's when I'll have a chance to win! Over the past couple of years I have achieved impressive results.in particular.all the forces placed on it.to improve the proportion of.even though it was super-case ".What is due to Newman? First of all, work on the delta.Heavy weight training.which alone can form a professional "frame".inevitably leads to expansion of the waist.As a result, the typical V-shape body loses its glamor.the main thing is phenomenally big visual difference between the narrow-waisted and baggy shoulders of a bodybuilder.How can you be? Increase the volume of the delta to the supernatural – that way! That is why the battle for the proportionality of Dennis the emphasis made on the amplification of all three beams deltoid.
Home win
Professional debut of Dennis Newman is known to be held in 1998 at the tournament, "Ironman".Flex Wheeler won then, well, new to Dennis on the move took sixth place.When Newman was represented by the public, the audience burst into applause, and this moment was for him a decisive.He understood.that he had acted correctly.when in spite of all decided to return to the big sports This decision was it difficult to First.Imagine a medicine against.Dennis had just returned from the dead.and then daily professional training with his monstrous loads Second.against all the men were friends of spices to pump Nobody believed.that have low body bag are his work em Dennis to develop the intensive training that is needed to achieve professional short form.Dennis confidently predicted role of the eternal outsider, he did not take into account neither the.any other ideas.and in the end proved to be right and the result is that today, Newman is listed in the first holder of professionals – the main contenders for the crown of "Olympia" 'This is my most important victory.After all, says Dennis few believed.I'll be able to stand again in the main system never give up! ' Yes.important in our business – do not give up! Never before anything! Forward only forward through all obstacles and barriers
Lee Haney
As Haney built his pyramid
Each of the champions of the "Olympia" something so famous.Lee Haney is famous for its broadest.And among the professionals who understand the sense in this case, yet another.So.that over the years of training with monstrous weights he had not received any to any significant injury.
It turns out that Lee knows a special secret? Yes, he knows.This is called a secret like this: pi-ra-mi-da.Those who still does not speak our "kitchen", tell what it is.So called methodical technique, invented by another Joe Uayderom.In fact, all just.You start with a small weight, and then, from set to Seto, raise the load,.Like about the steps.you go to a submaximal weight.giving a bundle.mind and the muscles themselves.that is.the full "enter" in the critical load.
Here are pertinent quote from Haney: "The purpose of the training – to stimulate muscle growth, rather than break his tremendous.Well, as always happens when you first grab for Sete excessive weight.No, this weight should gradually podstupat.Can.in the rise of the biceps and the pyramid is not needed.but when you pull the weight per hundredweight.it is a requirement."But that's not all.In the training back at Lee is a concrete system.Necessary to begin with, all the exercises, he divides the "rhythmic" (a term it) and for bulking.The first improves trophism of muscle tissue, the latter directly raise muscle mass.So, these movements should be done strictly in turn? In what sense? – You ask.It turns out that the security.(Here it is the second secret Lee Haney!) Logic is a.Heavy basic exercises overload the cords.Put one after the other extreme movement.then put them in the next third, and after mesyachishko somewhere something but surrender – or at the shoulder.or at the elbow.or knee.But during perebivki "rhythmic" m going exercise that sort of quick recovery.New basic movement you start as a relaxed.
By Lee classifies rhythmic thrust down the block and thrust to the stomach while sitting.By "massonabornym" – pull dumbbell in one hand, pull the T-bars and rods in the slope ganteleyshtangi.Lee began training with the rod down the block to the chest.With the rods for a head Lee never binds.Considers them to be crap "female" exercise m.The true intensity can be developed only in the "breast" version of.Why? Because the amplitude is obtained more.Well, biomechanics, exercise is such that the lower you are "handed" grip, the more reduced the broadest.In this sense, the grip should be just wide.If the grip is narrow, what amplitude?
In the vertical rods, underlines Lee, there is a very important advantage.They give a good stretch at the starting point.And it is extremely important! After all, muscle strength, we all know, depends on its elasticity.How can a rigid."Stiff" muscles contract in full force? Traction just stretch the lats and thus increase their "growth" potential.
However, the most-most exercise for the back Lee m, followed by Arnold calls the tightening.But! Give everything your best to pull only on the "hot" back.That's why Lee chins are number two.But.Such a program – for the elite.and newcomers Haney advises this: "If you do not pull.start for them immediately – do not waste time.Pull-ups – the best basic exercise to increase back! At first.as long as you do not have this power.Make them a time – every second "spin" training.At the same time, "Rest" in the draft on the block to the chest – it is great to increase the force pulling."
Complex
Thrust down the block (1) 4-5×8-10
Chin (2) 4×6-8
Traction in the dumbbell tilt 4×6-8
Traction on the block sitting in 4×8-10
Traction T-bar or rod thrust in the slope of 4×6-8
1 – to his chest, wide Shevat
2 – Do a workout
Minidose
Born: November 11, 1959.
Place of birth: USA, California
Location: USA, Atlanta
Height: 177 cm
Weight: 122 kg (in the tournament, "Mr. Olympia" 1991.)
Tournament medalist "Mr. Olympia" 1984-1991 years.
What does the present time owns two fitness centers, TV is about fitness.In addition, Lee – Chairman of the Presidential Council on Physical Fitness and Sports.
Currently, Lee is working to create an encyclopedic site about bodybuilding.which incidentally will be on-line store.In particular, there will be sold to sports nutrition, which is going to make himself Lee Haney.
Dexter Jackson
Although.The new "star" Uayderov Dexter Jackson came to the "Olympic" sky recently – in 1999.this is a very experienced athlete.November 25 he turned in '31.In bodybuilding, this age is blossoming athlete.As if echoing that all functionaries IFBB designate the place of Jackson Wheeler – a recognized standard symmetry.
Rumor.if Jackson will continue to progress as significant.a couple of years, he "podomnet" by itself all the relevant pros now.He started the same 97-pound "Baby Killer".like most bodybuilders, amateur.vainly beating for each "augmented" kilogram – a lower weight class!
Synchronously with the.grew as his strength and anthropometric measures.Dexter reaping the first fruits of the amateur podium: in 1994 he became the undisputed champion of the Southern States in an average weight.the next year – won the U.S. Championship in the first heavyweight.and in 1998.won "gold" on the North American Championship.decides to go into professional sports.
According to the Dexter audience immediately recognized his almost perfect summation.And the best compliment.which he did at the time – a comparison of Flex Wheeler.
"When I went to the pros none of the contestants did not pay attention to me – says Dexter.- The only exception was.surely.Markus Ruhl and only Flex Wheeler – this is great guys.ready to listen and help ".After a successful performance at the "Night of Champions" -99.where Jackson was the "bronze" medal he was noticed by the audience.and judges.and.that the most important.- Rivals.
At the moment it is "dark" horse professional sports.which was once considered and Coleman."It would not be surprising.if you ever give Dexter a real battle of the current three "Olympic".- Said in an interview with "Iron Factor" promoter "Olympia" Wayne DeMilya.
