- Name: Anton
- Date of birth: December 26, 1989
- Height: 182 cm
- Weight: 83 kg
- City: Quebec, Canada
How long have you started practicing, and what was the turning point?
The first time I came to the gym in September 2008. I did not really understand what and how to do it right, and I did not achieve so much. A turning point occurred in the spring of 2011, when I seriously took up myself and my diet.
What motivates you on the path to new achievements?
The result that I achieved motivates me to take new steps in development. Last spring, I gained 9 kg of muscle in just three months, and this year my goal is to maintain 81 kg, since I do not want to be too big.
How many times a week and what time do you practice?
I train 5 times a week: four weight training and one cardio. I usually practice in the morning, and since it is important to eat a full meal an hour and a half before class, I wake up early so as not to engage on a full stomach.
Describe your training program
I am often asked about my program, and I always answer that the choice of exercises or the number of repetitions is not so important as whether you feel the muscles of your body or not. As soon as I learned this, progress began.
Still, regarding the choice of exercises. Which are better?
Most of my exercises are basic ( bench press , bench press, standing, pull to the belt, squats ), several exercises on the shoulders. I divide the training into the upper and lower body, and once every two weeks I do one training for all muscles.
What is more important in working on muscles - nutrition or training, and why?
I believe recovery is most important. The first few years, I did not give this attention, I trained too often, and did not allow the muscles to rest. Then I did not understand that muscles grow during rest and during sleep.
Weight gain training - what is important in it?
First, progress in basic exercise weights. Secondly, provide muscles with calories for growth: if you eat less than the body needs for normal daily work, then the muscles simply will not grow.
How do you follow your progress?
I have a training diary - a regular exercise book in which I write down exercises, working weight and overall grade. In addition, once a month I do body measurements to monitor the result, because only by weight there is little to see.
Do you download the press? What exercises do you do, and how often?
I am naturally thin enough, and I never had a problem getting to see the press. I do a couple of approaches on the day of training on the upper body, but, by and large, the press works in all exercises.
How do you work for relief? Is it a diet or exercise?
Relief is primarily a diet. Well, I’ll run, say, an hour, spend 700 calories - but that’s not so much in a daily diet of 3000 kcal. The main thing is to limit carbohydrates to a minimum, because it is carbohydrates that give subcutaneous fat.
What is the secret of an ideal press? Genetics or training?
I know that many people think that the press is only genetics. In fact, this is how lazy people justify themselves. They simply do not want to take responsibility for being lazy to follow a diet and keep track of calories.
What kind of sports nutrition do you take?
I'm not a fan of sports nutrition, but I have to take 3-5 servings of a protein shake per day: in no other way can I get enough protein, especially when I have little time.
Is it possible to do without sports nutrition?
Sure you may! The main thing is to eat fully and a lot, there is a sufficient amount of meat and other protein. But, unfortunately, with my study schedule, I can’t eat more than three times a day, and I have to take protein as a “snack”.
Your diet: how often do you eat, and what does your diet consist of?
Like many guys, I have a problem with maintaining weight: as soon as I stop eating enough, I lose muscle. I have to eat a lot every three hours. Of course, I follow the "cleanliness" of food, and do not eat fast food.
The first training mistakes that you would not repeat
First, I would train less often. Secondly, I would only do basic exercises, not isolating ones (how can I swing the upper head of the bicep when there is no bicep, too?). Thirdly, I would eat a lot and correctly.
Your main recommendations for beginners
Do not think that muscles grow from heavy weights and frequent training. Two beginnings a week are enough for a beginner, and the exercises are important not in weight, but in the correct technique. Learn the technique first, and then increase the weight.
Note: the information and tips in the materials of the “Before” and “After” sections are the private opinions of the heroes of the articles; editorial views may vary. Before following the advice of the heroes, we recommend that you familiarize yourself with other materials on the site.