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
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