Incredibly muscular Ross Dickerson

Quick stats:

• Age: 26 years
• Height: 185 cm
• Weight: 90 kg

What was your lifestyle before you started to transform?

Although I come from London, from his early years growing up in the United States. He travelled all over the country, it was not easy to find your way, understand what they want to achieve in your life. Everything changed when I returned to London and started training in the gym. There, watching the others, I slowly learned new things and applied them in practice. Still I train in the same room, doing which was included in the nine "stone boys" in 2009. Since I participated in competitions BodyPower in April 2013, my aspirations and enthusiasm in wanting to become part of the fitness industry found a new vector, as the energy increased, and the motivation grew.

I realized that could share their experiences and demonstrate how, with commitment and determination, anyone can dramatically raise their level to change the Outlook on life.

What motivates you to continue training and work harder?

The feedback and support I get from everyone on social networks is fantastic! A two-way street – I motivate them and they me.

What is the next goal? Where do you think will be next year at this time?

I'm going to be the owner and Manager of your own fully equipped gym. This will be my main goal next year, but the competition, I will certainly not forget also!

What is your philosophy of learning at the moment?

Right now I intend to pump more muscles and work through their weaknesses. I plan to increase the amount of muscle mass, before you go further.

Exercise program:

Monday: Chest/Biceps

• Bench press lying on the bench – 4x10
• Wiring dumbbells – 3x10-12
• Dumbbell bench press on a flat bench with head down – 4x10
• The reduction of arms on the unit – 3x10-12
• Deadlift EZ-bar biceps – 4x10
• The thrust block on the biceps – 3x10-12

Tuesday: Quadriceps/Muscle back of the thigh

• The leg extension – 4x10
• Squats – 4x10
• Bench press feet on bench – 4x10
• The leg curl machine – 3x10
• Deadlift – 4x10
• Bending legs in the machine – 4х12

Medium: Press

• Bending the torso on the bench with his head viz – 4х12-15
• Lifting legs in vis on the bar – 5x12-15
• Thrust block – 3x20
• Flexion for AB exerciser – 3x25-30

Thursday: Back/Triceps

• Pull the horizontal block to the belt – 3x10
• Thrust T-shaped fingerboard in the slope –4x10
• Lifting barbells belly in tilt – 3x12
• The thrust from the upper block to the chest – 4x10
• Pull the belt from the top of the unit with one hand – 3x12
• Pushups off the bench in the emphasis back 4x10
• Extension arms with a dumbbell because of the head – 3x12
• The slope of the hull on the block – 3x12

Friday: Shoulders/Trapezius muscles

• Dumbbell bench press shoulders – 3x10
• Arnold press – 4x10
• Study shoulders in the Smith machine – 3x12
• Breeding hands with dumbbells in hand, 3x12
• Breeding hands with dumbbells in hand in the slope – 3x12
• Srage in the simulator Smith – 4-5x12

Saturday: Cardio/Press

• The leg curl lying on back – 3х15-20
• Lifting legs in vis on the bar – 3х15-20
• Squats with lunges and push-UPS with TRX loops or without them – 3x20-30
• Flexion of the body on the Swiss ball – 3х15-20
• Russian twist – 3x20-30
• Raising the legs and torso from the supine position – 3х15-20
• "Bicycle" – 3x20-30
• "Climbing" – 3x20-30

Favorite form of cardio?

I use HIIT to get rid of fat that is difficult to remove, in preparation for the competition and when I'm on a diet. The bike is perfect for this because it allows you to make a smooth transition from high intensity to rest.

Describe your cardio training:

I work 20 minutes. Five minutes to warm up, then slowly increase speed to the operating frequency of heart muscle contractions – 50% of maximum effort.

Your approach to nutrition?

It's very simple. Eating low-fat food 90% of the time causes a huge difference in my ability not to store fat, while I gain weight or on a diet.

You gain weight, and then sit on a diet, or remain in the right weight all year round?

I'm always between weight gain and diet. Always wanting to gain muscle mass, I aim to do this in the winter. The most intense in this respect, the period from November to February. Then I turn to the diet. I usually judge a result in may, so try to make your diet accordingly.

Daily diet:

Dry weight/purified product.

• Meal 1: 2 oz oats, one scoop whey, 4oz skim milk, 4 oz water, tablespoon of peanut butter.
• Meal 2: 2 whole eggs and three egg whites.
• Meal 3: 3 oz of almonds and 3 oz of blueberries.
• Meal 4: 8 oz ground Turkey breast, 4 ounces onion, 4 ounces of pepper, 8 oz sweet potato, 3-4 oz green beans and a teaspoon of coconut oil.
• Meal 5: one Apple, 2-3 tablespoons of peanut butter.
• Meal 6: 3.5 mmoz tuna and salad.
• Meal 7: a 7.5 oz chicken breast, 6 oz brown rice, 2-3 oz peas 4 oz onions, 4 oz. of pepper.
• Meal 8: one scoop whey 5-6 oz of cottage cheese or nonfat Greek yogurt.

What can you give three top tips to someone who wants to achieve their goals in bodybuilding?

1. There is no excuse not to train!
2. Of key importance is proper nutrition!
3. A clear training plan and strictly to follow it!

Favorite Quote:

"The worst part is that I could be the same as someone else." "I would have hated it." – Arnold Schwarzenegger.