The first two years — Dorian Yats

My invasion of bodybuilding was held in may 1983. In the place where I lived, was pretty tense in the sense of a fight, so I seriously was engaged karate. To become stronger, I summed up kulturistika magazines, and one day it occurred to me to try this sport. About any titles, I am then, of course, not thought. I just wanted to be massive, to put pressure on their streetwise opponents and even mentally — ground.

I was very lucky: among friends was not a single bodybuilder. There was no one who would begin to jerk me around your homegrown tips. I took up bodybuilding right from the start. I went to the bookstore, bought books and sat down behind them. From there I learned the most important basics. And, most importantly, learned them first hand and not distorted. By the way, since I confess such a principle of life: if you want to achieve something, use the best. I buy all methodical literature, written by Joe, my correspondence teacher and those who have achieved the highest success bodybuilding: Arnold Schwarzenegger, Lee Hannam, Bob Paris and others. Such a policy is not very happy with my wife. She says I will spam the entire apartment. Read the book I never throw away, and because I have nowhere to go. Books are on my windowsill, gathering dust under the bed and even stacked in a pile on unitatem tank...

Anyway, I read everything I could buy for the money. It got formed. I knew by heart dozens of different methodologies, and when after a year and a half I started to FEEL exercises I was just to find those systems that have been particularly effective. By the way, from the first day I somehow did not like the methods where they talked about a large number of repetitions with medium and small scales. It seemed to me what that nonsense, but the methodology of Mike Mentzer where he professes the principle of maximum loads, I immediately fell in love.

During the initial six months I trained without any effort on yourself, giving yourself enough rest between sets. I'm not chasing some special results. Have mabilo clear that I am a beginner and that I just need to "enter" into this new to me. I emphasize that I'm not in a hurry. I read that the most important thing for a bodybuilder is to learn correct form of exercises. Therefore, doing the exercises slowly, so to speak, "with feeling."

Actually I was planning to do about 2-2. 5 months, as such term was specified in the tutorial Weider. However, after a month and a half I arrogantly decided that I dostatochno, and immediately began to split. After all, I thought I was cool enough in the sportrespect to the guy.

The system is split , as it is known, division of the muscles of the body into two groups. One group you "swing" at the first training session, and another the next. In this situation the muscles are in recovery not day, as in 3 meals a day workout and 2 days. While you are operating as a freshman small weights, rest day is enough, but when a couple of months comes the turn of the large scales need to relax more.

So, I trained for the system split is Monday — Tuesday and Thursday — Patna. After fifteen fights this Neelie has had pochuvstvoval that went over and this thing must stop. Apparently, I hastened to split. There were the typical signs of fatigue: I have even started to twitch his left eye.

It became clear that the need to go back to 3 one-time training. But that doesn't mean I left split. No, both halves of the muscle I continue to be coached separately. But not next to each other, as is customary in the traditional scheme of split, and the next day. When the workout came one after the other. the body as a whole did not have time to recover, but the days between sessions were enough. In the end, I trained each muscle and muscle group about 3 times over the 14-day cycle.

You see, I have abandoned the usual division of training into weeks. The fact that in those days I fell into the hands of a curious little book, which tells that the human body no 7-day cycle. Physiological processes occur rhythmically with a period of 3, 12, 14, days, however none of them has a 7-day period. It got me thinking that in the schedule of training should not be guided by days of the week. for example to train in Monday, Wednesday or Friday. I've found my system, which felt best meets the individual schedule of rebuilding my muscles.

In the framework of splitparam I did 3 exercises for big muscle groups and 2 exercises for small muscles. The only exception was the quads. I coached the only two exercises: squats and the elliptical, where the feet push the platform with the load under an angle of 45 degrees. I felt that the extra exercise will cause too much: after all, I squatted with a very heavy barbell.

Between sets I rested as I needed. I read that it should rest in between the base — ground exercises. By the way, I never talked about resting. I kept full concentration. This rule I moved into the bodybuilding of karate.

Unlike other beginner bodybuilders, I didn't do the main emphasis on training. I already knew that the muscle increases in clock recovery, not training, and therefore sought as quickly as possible to practice andto leave the hall. At the beginning of the training I already had, I get home and start to GROW.

To systematize my passion helped me with the diary. When I shift my thoughts to paper, better understand the situation. It becomes easier to live Under your feet like you receive the support of order and organization.

In the diary I promised myself not to rush things. During the year I have not used any of the principles Weider, rightly believing that I was a bit early to learn such high-tech. Only by the end of 12 months I turned into practice the principle of forced reps. At the end of the last set of the same basic exercises I was doing one or two repetitions with a partner.

When I started my split, my weight was 83 kg, and two years later, on the eve of my first competition, I already weighed 100 kg! Think about it, is the LM for you to do in my system.

By the way, so I was padalgal to practice until 1986, when they won the national championship of great Britain and received a pass to the world of professionals.

The first four years of training I worked in shifts at the factory. About to devote himself entirely to the sport, was out of the question. We had to earn money, and considerable. A year later my wife had a baby. It was necessary to provide for the family, and in addition decent money went to food and vsek special additives. But with increasing experience growing salaries, so in the end I was able to realize his dream: go to 5 meals a day.

Of additives I could only afford a premium multivitamin complex with minerals and cheap milk protein. Vitamins I ate for Breakfast: they are better absorbed with a meal and protein drink drink about mid-day on the job.

So by 1985 I was able to raise the value of your diet to 4000 calories, whereas in 1983 it was 3200 calories.

My diet consists of 30% proteins, 55% carbohydrates, 15% fats.

When discussing the key moments of the nutrition of a bodybuilder, then Central to it, of course, need to take proteins. Per day you should consume no less than 1.25 grams of protein per 1 kg of its weight. With carbohydrates all too clear is the energy supply of the muscles. As for the fat, here does not go to extremes and to reduce its intake below 15-20 grams otherwise you will have problems with the skin and hair. Will appear on the skin pimples, and the hair become dry and brittle. In addition, the fats involved in nervous activity. If they are small, comes nervousness, and worsening sleep.

If you think high calorie food is the key to muscle mass, you are mistaken. Musclesa novice takes 3 500 calories a day. A beginner is not able to develop genuine training intensity, and calories it is easy to turn into fat. Even when you feel overly tired, and you don't have the strength, do not hurry to increase the total caloric intake. Try first to raise the consumption of carbohydrates. And only if that does not work, raise the level of protein and fat.

I believe in one principle of life, taught me to work at the plant: a pledge of reliability is simplicity. Train easier to do basic movements and success to you will come. Do not litter to itself a head newfangled systems. Remember, most of these systems are invented to Panych bodybuilders and until you match the adaptive capabilities of your body. Sooner or later bodybuilder with experience understands that something like impotence that's when it's time for such drastic means. Well, your muscles young and vigorous. All you need is not to repeat common for rookie mistakes. Newbie always somewhere in a hurry. Unable to really understand anything he is jumping from one set to another, changing techniques and techniques. I invite you adenovirus! Listen to yourself and your muscles! The main thing for you is to take really good start, as it was with me. Turned out I should get you!