Coming to fitness
Participation in competitions: Voitenko and Spasokukotsky
In November 2012, Schroeder, Voitenko, Stolyarov and Spasokukotsky took part in the “100 kg in 100 times” battle. The athletes' performances caused mutual complaints and indignation. In accompanying videos on their channels, bodybuilders expressed their opinions about each other. To determine the championship among the athletes, a second battle was organized.
According to the championship rules, the Wilks coefficient is used for this type of competition. The indicator allows you to compare the results of bodybuilders when performing the bench press, taking into account their mass. The calculation of the weight that an athlete must lift was carried out only by Schroeder (112 kg). The rest of the participants bench pressed 100 kg.
Stolyarov was the first to complete the exercise. Spasokukotsky was injured in the shoulder area, but continued the slaughter. Spasokukotsky came second, and Voitenko and Schroeder closed the circle.
Alexey Shroeder vs. Viktor Blud
At the Vortex Sport Battle arena on August 11, 2022, Alexey Shroeder and Victor Blud met. Victor Blud is the founder of the “Strongmen of the Old School” movement and an international master of sports in armlifting. The athletes came together to find out the answer to the question of which of them would be the strongest. Athletes performed 20 repetitions of exercises, which included:
» Exit with strength on the horizontal bar » Kettlebell snatches 32 kg » Front squats with a 90 kg barbell » Dips with a 20 kg chain » One-arm deadlift with a 60 kg barbell
The winner of the battle was Victor Blud.
Last news
In 2017, the situation, despite attacks from competitors and haters, was favorable for coach and blogger Shredder. Alexey had a desire to achieve more, and for this he decided to go to Moscow. Since 2017, the athlete has lived in the Russian capital and continues to promote his blog and social networks. Alexey regularly shoots videos not only with workouts and advice on exercise and nutrition, but also sets personal records in front of the camera. At the beginning of May 2020, in the courtyard of his house on a horizontal bar, he did 11 pull-ups with an additional weight of 65 kilos in front of the camera - without warming up!
Shredder's current form at the end of June 2022
YouTube channel: history of creation
In 2014, Alexey Klakotsky posted his first video on YouTube entitled “How to be shredded for everyday.” Schroeder's channel is dedicated to training, sports and natural bodybuilding. The vlogger uploads videos about the correct technique for performing exercises, the principles of nutrition and the choice of sports nutrition. Often, to popularize his channel and motivate fans, Schroeder participates in hacks and battles with other popular athletes and sports vloggers. Among the athletes with whom Alexey collaborated: Denis Semakhin, Grigory Skurakhin, Victor Blud, Yuri Spasokukotsky and others. In 2022, 200 thousand fans were subscribed to Alexey Klakotsky’s channel.
What training principles does Alexey Schroeder promote?
Schroeder claims that now, after much research, comparisons and experiments, he has come to the conclusion that maximum strength stress is required for muscle growth. And priority in training should be given to basic exercises. In this case, the break between basic training for one muscle group should be long (about 1 time per week), and the rest between approaches should be long (from 2 minutes).
High repetitions, in his opinion, do not build muscle for a natural person (this is a very important caveat for a natural person). Only power stress leads to a maximum increase in the level of your own testosterone, and this, in turn, leads to maximum growth in strength and muscle.
Strength and muscle size in a straight man, according to Schroeder, are inextricably linked.
According to him, with the help of a low-carb diet, you can simultaneously increase lean mass and burn fat. He himself has repeatedly shown his drying process in his videos.
Also, Alexey Shroeder demonstrates extraordinary strength indicators.
Training and nutrition of Alexey Klakotsky
Training program
Alexey Klakotsky claims that he is a natural bodybuilder and has never taken chemicals to stimulate muscle growth. The athlete received his relief only thanks to proper nutrition, good genetics and hard training. Over time, the athlete's fitness program has undergone significant changes, depending on the goals, objectives and opportunities. One of Schroeder's videos shows his favorite program for building strength and muscles.
The core of the program consists of basic exercises; if desired, Klakotsky supplements them with isolating loads.
Day 1:
1. Bench press 2. Bent-over barbell row 3. French press 4. Barbell row 5. Hammer
Day 2:
1. Weighted pull-ups 2. Smith squats 3. 45-degree dumbbell press 4. Incline dumbbell rows 5. Crossover
Day 3:
1. Deadlift 2. Dips with weights 3. Standing barbell curls 4. Trapezium shrugs 5. Dumbbell flyes
Principles of nutrition
Alexey Schroeder prefers to adhere to a balanced diet, without drying stages. A total of 3 meals per day without a clear reference to time. The athlete does not accurately calculate BJU and calories. Schroeder adheres to the principle that at the end of a meal a person should remain a little hungry.
For breakfast, the athlete consumes protein, most often 300 grams of salted cottage cheese with honey. Beet sugar is completely excluded from the diet. As a dessert, Schroeder allows himself 1-2 bars of dark chocolate or grapes.
Klakotzky's lunch consists of a portion of carbohydrates, protein and salad. The source of protein is meat or fish: salmon, perch, beef, duck or turkey. Carbohydrates are represented by potatoes, pasta or rice. The salad consists of tomatoes, green vegetables, cabbage.
The snack can be represented by fruits (grapes, melon) or dark chocolate.
For dinner, Schroeder eats a serving of protein (fish or eggs) with vegetables (fresh vegetables). Sometimes Alexey prefers 5 eggs or cheesecakes.
Exercises
1. Bench press
» Shredder operating weight: 150-155 kg. “The athlete starts with 60 kg for 12 repetitions - a warm-up set. The athlete does not straighten his arms all the way. » Rest 60 sec. » Next set – 90 kg for 8 reps. » Rest - 1.5 minutes. » Next – 110 kg for 7 repetitions. » Rest 2 minutes. » The fourth approach is preparation for the worker, weight – 5 presses of 130 kg. » Rest – 2.5 m. » Final preparation: 140 kg 3-4 times. » Rest 4 minutes. » Working set – 155 kg for 5 repetitions. Exercises must be performed with insurance. » Rest 5 minutes.
With a maximum working weight (162 kg), Alexey does one bench press. Then follows a rest of 20 seconds and a repeated press. This approach puts maximum stress on the muscles, which stimulates their growth. At the same time, the risk of injury is reduced as much as possible and the muscles are given time to rest. Additional load - removing the barbell with weight from the rack. After the last working bench press, Alexey rests for 5 minutes, and then performs multiple endurance repetitions with 120 kg.
Result: working weight – 155-162 kg.
number of working approaches: 3.
2. Deadlift
The deadlift is a universal exercise for building strength, power and definition. For additional pumping of the buttocks and inner thighs, you can perform the exercise in a sumo stance, and to emphasize the load on the back, with a narrow stance of the legs.
Schroeder performs a deadlift with a 224 kg barbell. To reduce the risk of back injury, the athlete performs exercises in a sumo stance. Maximum number of repetitions: 9 times with perfect technique.
3. Pull-ups on the horizontal bar
Schroeder considers pull-ups one of the basic exercises for pumping up the back and shoulders. The frequency of the exercise is 1 time every 2 days. Alexey works to increase his endurance and strength, so he performs exercises with weights.
Warm-up set – 10 bodyweight pull-ups. After rest, the athlete does 8 pull-ups with 24 kg. Third approach (working) - +48 kg for 15 reps. Schroeder is working hard to break world records. The athlete’s latest achievement was 10 pull-ups with 64 kg. The last set is with your own weight. Rest between cycles – up to 5 minutes.
Result: working weight: 64 kg
number of working approaches: 2-3.
4. Shoulder program by Alexey Schroeder
To broaden your shoulders (pump up your deltoids), Schroeder offers the following program:
1. Barbell row to the chin (elbow raises) with a wide grip 2. Raises lying on your stomach on an incline bench 3. Seated dumbbell flyes 4. Smith row behind your back 5. Standing dumbbell lateral raises 6. Raising the bar in front of you 7. Flyes in a crossover (butterfly)
Interesting Facts
- The athlete is regularly targeted by haters for not having children. They hint sarcastically: “You say you’re not a “chemist”? This is probably why there are no children!” Alexey openly stated in one interview that for now, due to heavy employment and uncertainty about housing, he cannot afford children.
- The secret of the magical cheesecakes that the athlete eats every day has not been revealed to the general public. However, the man revealed some secrets. He clarified that the cheesecakes are baked by his wife in the oven, and not fried in oil. He also named the composition: “There are raisins, dried apricots and a little whole wheat flour.”
- Question: “What do you call Alexey Shredder – a powerlifting athlete, a bodybuilder, a fan of work-out training?” – is constantly asked on the Internet. His words: “I am an athlete, I play sports for the sake of health. Many are convinced that heavy weight is harmful in sports. But look at me before you say that!”
Exposure on a polygraph
In 2016, the online magazine about fitness and sports “Iron World” suspected Alexey Klakotsky of using steroids. The magazine invited the athlete to undergo a polygraph (lie detector) examination. After the video was published, a heated discussion took place between the editors and Schroeder about the veracity of the video; the athlete suggested editing. In response, Iron World offered to publish a copy of the experts' report (which was not done). In addition, the athlete passed tests at the national anti-doping agency of the Republic of Belarus. The results came back negative.
On the Internet, fans also heatedly discussed the situation, although most believe Schroeder’s statements about his naturalness. In general, fans agree that the scandal was just a PR stunt.
Personal life
The athlete is married: you can find Svetlana Boyarina-Klakotskaya’s accounts online, but they are closed to outside viewing. In Alexey Shredder’s video, it is impossible to “catch” his wife: the athlete does not seek to show off his wife in front of the public, he also adds: “She is modest, shy to go on camera.”
Alexey Klakotsky with his wife
Presumably, the athlete’s wife is a professional oriental dancer: the young woman’s VK avatar photo is in the appropriate costume. There is also a group on Contacts led by Svetlana Boyarina: there you can buy handmade oriental dance costumes. The athlete's wife, judging by the photo in this group, is interested in making toys.
Interesting facts and answers to questions
Alexey Schroeder: chemist or naturalist?
There is no exact information about whether Schroeder uses steroids. Negative results of doping tests and a scandalous polygraph test did not resolve the issue of the athlete’s naturalness. Schroeder himself claims that he is not a chemist and completely denies the use of substances prohibited by the International Olympic Committee.
How much does he earn and where does he live?
As of 2022, Alexey Shroeder lived in Moscow, Russia. There is no data on the athlete’s income from the YouTube channel, advertising or work as a coach.
Opinion on sports nutrition
Alexey Schroeder has a positive attitude towards sports nutrition. The mandatory list of supplements that a natural bodybuilder must take includes:
» Glutamine to prevent muscle pain, lethargy and support immunity. » Creatine to stimulate muscle growth. » Vitamin and mineral complexes to support energy, immunity and accelerate recovery. » Carnitine to convert fat into energy.
Author: ForceMan from 09/18/2018, 19:12
- 2
The beginning of sports and coaching activities, the path to success
Suddenly, as Alexey Shredder admits these days, the thought occurred to him: “Why not get into coaching? I’ve been training myself since school, and at the academy I won prizes in powerlifting competitions. We need to go to Minsk and start a coaching career there.” The athlete also confessed with a smile that his relatives rushed to dissuade him: who supposedly needs him in Minsk, a village guy, nothing will work out for him. “They didn’t do it out of malice, but because they were worried about me, they were afraid,” according to Klakotsky. But the young man insisted on his own and went to the capital of the republic to prove to everyone that he could become an excellent coach (and then a blogger).
2008
In 2014, the “Alexei Shredder” channel appeared on YouTube, where the athlete began to promote natural athleticism and a healthy lifestyle. The nickname “Shredder” was not chosen by Alexey by chance: the word “shredded” among bodybuilders means “muscular, with clearly defined muscles.” The athlete quickly began to receive subscribers on his channel, but a strange thing: along with his fans, the number of haters grew sharply, who tirelessly shouted at the top of their lungs: “He lies and doesn’t blush! He really is a “chemist”! It’s impossible to make such a figure for yourself in real life!”
It is difficult to guess the true reasons for the violent attacks on a straight athlete. Maybe he was too bold in “crossing the path” of companies selling steroids and other substances for bodybuilders? One can understand them: what if people realize that they can get pumped up on cottage cheese and meat, and stop buying expensive drugs? The scandalous event on the Iron World channel suspiciously suits Shredder's opponents. It turned out really well: first they released a video with the athlete, gained a huge number of views, and then “suddenly” they exposed him using a polygraph, they even brought in a psychologist, who said: “The athlete is not a sincere person.”
3 Klakotsky brothers
In the end, it was not Alexey who was exposed, but “Iron World”: the athlete passed a chemical test before filming at the Anti-Doping Center of the Republic of Belarus (August 4, 2016). In September, the test results were made public: Alexei Shredder did not have any banned or artificial drugs in his blood. But the deed had already been done, the stories on “Iron World” about the supposed “chemist” Klakotsky received a huge number of dislikes, even someone started a rumor that the athlete not only uses prohibited substances, but sells them! Some of his bodybuilding competitors also joined in the persecution of Alexey. You can also understand them: the man is taking away their audience on the Internet!
Life before fame
On many sites in his biographies they mention that he was born in Minsk, but this is most likely not true: in an interview for the GoB Channel, Alexey mentioned that he was from the Bobruisk region. He was born into a simple large family; the athlete and blogger has two brothers, the elder Pavel and the younger Fedor. While still at school, the teenager was fond of sports, developed an athletic figure and dreamed of entering the Olympic Reserve School. But his parents insisted that he become a student at the Agricultural Academy (according to the “force-man”): “I obeyed because they convinced me to go study for a serious profession,” this is according to Alexey.
Alexey Klakotsky in his youth (17 years old) with his mother
He graduated from university in 2005, then the young man went to serve in the army (in the patrol service). For 3 years after the army, Alexey (information from an interview for the GoB Channel) lived with his parents in the village, helped them and tried to decide on the choice of his future life. In his words: “I’m an economist by education, but I started studying at eighteen, and at twenty-three I suddenly saw the light. I didn’t like “paper” work!” In 2006, a young man went to Bobruisk and got a job as a security guard at a casino - who would doubt that the muscular athlete was hired right away! But it lasted for three months: “There are scumbag clients all around, everyone smokes!”
Alexey is 23 years old
Schroeder: natural bodybuilding
First of all, let's talk about Alexey Schroeder as a person, and then we'll talk about his sporting achievements.
So, the dossier:
- Alexey Shroeder. Real name is Klakotsky. Schroeder is a pseudonym.
- Date of birth: March 31, 1981.
- Bodybuilder, blogger, trainer, healthy lifestyle enthusiast.
- Instagram account: https://www.instagram.com/alexeishredder/
- Personal page in VK: https://vk.com/id54437770
- YouTube channel: https://www.youtube.com/channel/UCArp-htBe_V1V-1QKG7cM_w/featured
We can safely say that he is a truly popular and promoted blogger. On YouTube you can see his joint training with such famous people as Yuri Spasokukotsky and Denis Semenikhin.
How to distribute exercises between workouts
A universal training plan implies that the athlete visits the gym three times a week. With this frequency of visits, each workout should include six to eight exercises, which will take about an hour to complete. This time is enough to work all muscle groups within a week.
When practicing a classic program, it is advisable to structure each workout in a certain way. During the lesson, you need to work one large muscle group and one small one. This could be the chest combined with biceps or the legs and shoulders. In total, you should get from six to eight exercises, three to four for each planned muscle group. If possible, it is recommended to include a couple of exercises in your workout to work your abs.
This scheme is basic, but can be easily adjusted depending on the capabilities and needs of a particular athlete. If a person only works out twice a week, he should devote the first workout to the chest and back, and during the second visit to the gym, work the lower body. It is best to train four times a week, as this allows you to train three days according to the standard scheme, and devote the fourth to the development of lagging muscle groups. The workout must begin with a warm-up, which is recommended to use running or other cardio exercise.
How many exercises to do in one workout
From this article you will learn how many exercises to do in one workout on the recommendation of Christian Thibado, one of the best specialists in developing training programs.
To ensure that your stay in the gym bears fruit, and that the classes are not tiring and difficult, you should take care of a properly selected sports program. It is not the quantity of training that plays an important role, but its quality. In the gym, not only the muscles should work, but also the head.
Frequent and intense workouts give your muscles a boost. But the desired result is not always in a hurry to please. If you work out with all your strength, overcoming fatigue, there will be little benefit from such training. And even on the contrary, such efforts can be harmful.
Your body will simply give up and will not be able to recover before the next visit to the rocking chair. Feeling very tired, you are unlikely to force yourself to go to training. In such a situation, progress may stop, but this is not the worst thing. It’s worse if catabolism of muscle tissue begins. In this case, the body will have a long recovery and will need a longer period of rest.
After all the terrible consequences of the wrong approach to training, let's return to the main issue of this article.
The most optimal number of exercises in training is from 4 to 6.
If you work two muscle groups during a workout, then perform 3 exercises for each group.
If you are working three muscle groups, then perform 1-2 exercises per group.
If you train the whole body during a workout, then perform 1 exercise for each group.
Such a correct and competent selection of exercises gives excellent results.
During circuit training, sometimes you have to perform a larger number of exercises, for example 8. Although, other times it may be either less or more.
Strength training always differs from mass training by the difference in the number of approaches
Since during strength training much attention is paid to the work of the central nervous system. That is why, by performing more approaches per exercise, the adaptation of your nervous system improves.
And here the rule comes in: the fewer exercises, the greater the number of approaches.
When training for weight, you need to diversify the exercises. They should be done more when achieving balance in the development of muscle tissue.
During mass training, the following rule comes into play: fewer approaches - more exercises.
Next, let's talk about the number of approaches in exercises depending on your goal. Choose for yourself.
Number of sets and reps to develop strength
- during training 6 muscle groups - 1 exercise for each muscle, the recommended number of approaches is 4-6 for each exercise.
- during training of 4 muscle groups - 1-2 (but no more than 6) exercises for each muscle, the recommended number of approaches is 4-6 for each exercise.
- during training of 3 muscle groups, when performing bench presses and deadlifts - 2 exercises for each muscle, the recommended number of approaches is 4-6 for each exercise.
Number of sets and reps to gain muscle mass
- during training of 3 muscle groups, when performing bench presses and deadlifts - 2 exercises for each muscle, the recommended number of approaches is 4-6 for each exercise.
- during training of 2 muscle groups, when training antagonist muscles - 3 exercises for each muscle, the recommended number of approaches is 3-4 for each exercise.
- during training of 1 muscle group, with a split program for body parts, 4 exercises for each muscle, the recommended number of approaches is 2-3 for each exercise.
– first exercise – 5 approaches;
- second exercise - 5 approaches.
- first exercise - 6 approaches;
- second exercise - 4 approaches.
Option #3
- first exercise - 7 approaches;
- second exercise - 3 approaches.
In all three options, the first exercise is the main one. Perform for him a number of approaches, either greater in number or the same.
We hope you find the information in this article useful.
Happy training and good results!
Strength indicators of Alexey Shroeder
As an example, here are just three videos. Here is an example where he bench presses 150 kg on a horizontal bench for 5 reps:
Here is a video where he presses his legs in a 553 kg machine for 7 times (you can fast forward to the 8th minute):
In other exercises, he also shows consistently high strength indicators. He does a lot of pull-ups, including using very solid additional weights. Here he does 10 pull-ups with a weight of 64 kg:
This is simply something incredible!
