Artem Dolgin: about food in America, training, performances in Men's Physicist.

Those people who need my knowledge and for whom progress is important, time is important so as not to waste it. Take this and use the information because I'm just giving it to you.

Hello friends. My name is Artem Dolgin. Welcome to Golden Aesterix, welcome to the golden era of bodybuilding. Thank you very much for subscribing to my channel. Thank you very much for your support and for the huge number of questions.

We, together with Public Secrets Pro and its mascot Alexander Korostyl, decided to collect these questions into one. Choose the most interesting questions, the most popular. Questions that will help you develop further. So get your pens ready, get your notebooks ready. Now I will answer them for you. So, first question. I will speak as I see fit. This is just my opinion, this is just my experience. You may not agree with him. But those people who need my knowledge and for whom progress is important, time is important so as not to waste it. Take this and use the information because I'm just giving it to you. Exactly my life, my training and my experience in America and the CIS.

Is there a difference in training in Russia, respectively, or CIS countries and in the USA. In training, nutrition, information support? After all, the level as a whole is a cut above, which means that it is better in America.

Of course there is a huge difference. Bodybuilding started here. And America is one might say the gold standard of fitness. Therefore, of course, the products here are of better quality. Lots more diet products. That is, much more sweet potatoes and various fish are brought here. That is, access to products here is much wider, the range is much wider. That is, you can better create a diet for yourself, more effectively, one might say, than at home. Of course, sports nutrition is also different. Because the standards for sports nutrition are different here. That is, they are higher here and the requirements are correspondingly higher. And there are many more companies competing in the market here.

Tags: Artem Dolgin, CIS

Jeff Seid training program and diet

Jeffrey Seid was born on June 12, 1994 in Renton, Washington.
At the age of 5 he began to be interested in sports. Dad sent the boy to the athletics section and football. By the time he was a teenager, he had become familiar with the biographies of weightlifting champions and their training. The desire to please girls pushed me to pick up the shells.

I received a set of sports equipment as a gift from my parents for my 12th birthday.

An innocent hobby soon grew into a serious hobby and took up all my free time. However, Jeff stubbornly dreamed of becoming a football player. He was driven by ambition and the desire to “leave behind a long memory.” The guy actively trained and played in the city’s national football team.

For this he received a scholarship that allowed him to pay for his studies at college. Everything was going great until Jeff tore his cruciate ligament in his senior year. After rehabilitation, 2 months later, the story repeated itself.

This forced me to finally change the type of sports activity.

Tuesday: Back/Abs

Not a superset:

Deadlift: 4 sets of 15, 10, 8, 6

Superset:

• Barbell rows: 4 sets of 12, 10, 8, 8
• Bent-over dumbbell rows: 4 sets of 12, 10, 10, 8

Superset:

• T-bar row: 4 sets of 12, 10, 8, drop set 8, 6
• Wide grip pull-ups: 4 to failure

Superset:

• Seated abdominal row: 4 sets of 10, 8, 8, 6
• Head Pulldown: 4 sets of 12, 10, 8, 8

Read more: Agapurin in bodybuilding, how to take the composition reviews

Not a superset:

Good Mornings: 3 sets of 12

Not a superset:

Various abdominal exercises 10 minutes (bends, crunches, leg raises)

Successes of the handsome guy in Men's Physique

By the will of fate, he began to participate in beach bodybuilding competitions

Even before the first operation, the guy drew attention to the new category “Mens Physicist” on the website bodybuilding.com. This is where 6 years of experience in carrying iron came in handy. Won a prize at the premiere performance

At the premiere performance he took a prize.

A year later, he received professional status and became the youngest member of the IB federation. 2012-13 became key in a sports career. Jeff Seid often competed and never finished lower than 2nd place. In 2014, it dropped down one notch.

However, the performance at Olympia was unsuccessful; it was not possible to rise above the 11th position.

Seid took a break and began shooting for the covers of Iron Man and Men's Fitness. Wrote a book with a step-by-step guide for bodybuilders, was involved in business.

In 2016, he competed in Stockholm Pro with renewed vigor and won, beating Anton Antipov and Denis Gusev.

Jeff Seid continues to train hard in 2017-18 and is preparing to conquer the Olympia.

Anthropometry

Jeff Seid anthropometry: Height – 183 cm, Competition weight – 93 kg, Biceps – 46 cm, Chest – 130 cm, Waist – 76 cm,

First place at “IB Stockholm Pro” – 1 time.

Jeff Seid was born in the small town of Renton, near Seattle. He started playing sports at the age of 5. Even then, he understood that being physically strong brings many benefits. When he turned 12 years old, his parents gave him a training set for his birthday, consisting of a pair of dumbbells and a barbell.

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Dexter Jackson

(Dexter Jackson) USA

Dexter Jackson (1969) – professional bodybuilder.

Winner of the title "Mr. Olympia" 2008.

Dexter was born on November 25, 1969 in Jacksonville, Florida. In his biography, Dexter Jackson has been involved in sports since childhood. At first, he was fond of running, even setting a national record in the 40 m race. Without entering college, he eventually began working as a cook. But he continued to work out in the gym, and later decided to participate in competitions. The first prize in Jackson's biography was won at the Southern States competition in 1992, where he came third. Already in 1995, at the US Championships, he took first place in the light heavyweight category. Dexter was not so lucky in the Mr. Olympia competition: in 1999 he became 9th, in 2000 - 9th, in 2001 - 8th, in 2002 - 4th, in 2003 - 3rd. But in 2006 he won the Arnold Classic competition (he won again in 2008). In 2007, Dexter took 3rd place at the Mr. Olympia competition. Then critics said that he was unlikely to achieve a higher result. But already in 2008, the biography of Dexter Jackson became known as the winner of the Mr. Olympia competition. 2008 was a successful year for the athlete: in addition to these achievements, he became first at the Grand Prix of Australia, New Zealand and Russia.

Performance history:

Dexter Jackson in professional ratings:

Artem Dolgin: biography, sporting achievements

Starting technique in butterfly.
main points Artem Dolgin is a professional bodybuilder who competes in the WBFF federation. Today, the athlete lives in the USA, acts in films and maintains a personal video blog.

Childhood

Artem was born in Moscow. It so happened that he grew up in one of the villages of the Lipetsk region. When he was 5 years old, his parents decided to move to Zhitomir, Ukraine. Dolgin studied at one of the universities in Kyiv. From the age of 8 he was seriously involved in Greco-Roman wrestling. By the age of 18, he left the sport and immersed himself in training in the gym.

Moving to the USA

While still a child, Dolgin had an idol, who became Arnold Schwarzenegger. The boy first saw him in the film “Commando”, and from that moment he had a dream - to go to America and become a famous bodybuilder. After graduating from university, Artem took part in the Work and travel program.

Fate smiled on Dolgin, and he managed to move to the USA. At first it was not easy for him. Life in America, which previously seemed like a fairy tale, turned out to be different, and the guy had to work as a laborer. However, the athlete did not give up and combined everyday work with training.

Acting art

Today Artem Dolgin is studying at an acting school. He is invited to star in low-budget films. But Artem is confident that his acting career is ahead, so he continues to do what he loves and actively train.

Artem Dolgin: bodybuilding, training principles

When the athlete was at the very beginning of his bodybuilding career, he knew little about how to properly build a diet and what supplements to use so that the result would not be long in coming.

One day, during a training session, a trainer approached Artem and offered him a nutrition program, for which the guy paid $600. Dolgin admitted in an interview that it was she who changed his life, and after a couple of months he became a pro in bodybuilding.

Artem constantly changes his training scheme, but basically the athlete trains with heavy weights in an intensive mode. He starts each approach with a light weight, constantly increasing the load. There is little rest between approaches. Artem Dolgin trains in a fairly strict regime - twice a day. The main diet of an athlete consists of protein foods and healthy fats.

Participation in WBFF

The athlete assures that for him a career in sports has two goals - to inspire, motivate and help others achieve their goals.

Artyom did not like the performance in men's physics class. He is embarrassed by the lack of posing and the unfairness of the judging panel. The athlete believes that WBFF is much more competitive. Athletes at such competitions really have something to show the public and the judges. They have room to grow and something to strive for.

The athlete admits that he, like all athletes, has weaknesses, but he works hard on them. Artem’s goal is to become a legend and inspire people to follow their dreams through all obstacles and fear.

Source

Biography pages

Artem Dolgin was born in 1984 in the capital of Russia, but spent his early childhood in the Lipetsk region. When the boy was 5 years old, the family moved to Zhitomir . After graduating from school, he entered the Kiev Institute, and at the same time, he was engaged in Greco-Roman wrestling . But he gave up training for the sake of his childhood dream. A long time ago, he had an idol in the person of Arnold Schwarzenegger. For the first time he saw him in the film “Commando”. The child was amazed by the muscles and detailed separation. The desire to become like him and go to America was deposited in the subcortex. As a result, the subconscious program led me to the gym. Soon Artem took part in Work and travel and performed well.

Artemus Dolgin IFBB PRO height, weight, biography, photos

Biography of bodybuilder Denis Gusev

Artemus Dolgin IFBB PRO height, weight, biography, photos

A fitness bodybuilding star with Russian roots who now lives in Los Angeles, he began his path to a sports career from an early age; after a while, amateur sports grew into professional ones, where he created for himself the figure that all fans of classical bodybuilding dream of, because Artyom is his supporter. Super body mass proportions: wide shoulders, narrow waist, large arms and sculpted abs. The result of his efforts can be seen in the photos; after looking at them, one thing can be said: he is among the top 100 best athletes in the world in terms of his muscles; he is a pure mesomorph in his body type, like Arnold Schwarzenegger and many other celebrities who now compete and take prizes. In addition, Artem runs his own Youtube channel and Instagram where he uploads his videos and photos. The star’s Instagram has already been subscribed to by over 300 thousand people.

Workout #2

Day 1: Back

• Basic exercise “Deadlift”: 5 x 12
• Wide Grip Block Row: 4 x 12
• Bent-over Row: 4 x 12
• Pull-ups: 3 x 12
• Lower block pull: 4 x 12
• Pull-ups: 1 x to complete failure.

Day 2: Pectoral muscles

• Bent-over dumbbell flyes: 4 x 12
• Incline Press (upper pecs): 5 x 12
• Butterfly: 4 x 12
• Basic exercise “Bench press”: 5 x 12
• Crossover crossover: 3 x 12
• Reverse Bent Press (Lower Pecs): 4 x 12
• Push-ups: 1 x to failure.

Day 3: Cardio training

Day 4: Leg muscles

• Leg press: 5 x 12
• Seated leg extension (works quadriceps): 5 x 12
• Lying leg curl (works hamstrings): 5 x 12
• Donkey caviar: 6 x 12
• Basic exercise “barbell squats”: 4 x 12
• Lunges: 1 x to failure.

Day 5: Hands

• Scott Curl: 4 x 12
• French press with straight or curved bar: 5 x 12
• Hammers: 4 x 12
• Arm extension on the upper block (works all three heads of the triceps): 5 x 12
• Barbell curl (straight or curved bar): 3 x 12
• Extension of arms with a dumbbell from behind the head: 3 x 12

Day 6: Abdominal muscles

• Crossover crunches (sometimes called “prayer”): 4 x 12
• Lifting the torso on a fitball: 4 x 12
• Straight leg raises: 4 x 12
• Body turns with medicine ball in hands: 4 x 12
• Lifting the body with touching the toes while lying down: 4 x 12
• On the horizontal bar, leg raises: 1 x to complete failure.

Day 7: Deltoids (shoulders) training

• Seated dumbbell press (front beam): 5 x 12
• Side spread (medium beam): 5 x 12
• Lifting dumbbells in front of you (you can use a weight plate): 3 x 12
• Shrugs (shrugs): 4 x 12
• Military press: 4 x 12
• Arnold Press: 3 x 12

Biography

Early Life

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Born and raised in Moscow, Russia, Artemus Dolgin became fascinated with bodybuilding from an early age. At the age of 6, Artemus' father gave him an old barbell. This was what motivated the youngster to begin his journey.

As soon as he was old enough, Artemus began lifting weights in his father's basement gym.

“My father built an old school basement gym in Russia, mostly for gangsters. I still remember its smell and the noise of those old Olympic weights that became music to me”

Making Progress

By the time Artemus entered high school, he'd grown into the most muscular kid in his year. At this point, he was invited to join his school Greco-Roman wrestling team.

However, after being inspired by the likes of Arnold Schwarzenegger and Danny Padilla, the future IFBB Pro began making plans to move to America.

He enrolled at the University of Kiev in the hope that a degree would allow him to make the big move to the US.

Jeff Seid: biography, height, weight, athlete's biceps

“anatomy of strength exercises” - a reference book for a bodybuilder

The daring and talented athlete Jeff Seid is a bright representative of the young generation of bodybuilders.

In his years, he managed to increase impressive volumes, enter the top 20 at Olympia, gain recognition from Internet users, and launch a clothing line.

The active guy manages to travel around the world with seminars, announce collections and post posts. In 2022, he visited Russia, spoke to fans and presented the “Team Seid” brand at the SN PRO exhibition.

Jeff's physical and anthropometric data

• With a height of 182 cm, weight is 92 kg;
• biceps diameter – 45 cm;
• waist – 75;
• torso – 128;
• ankles - 43;
• forearms - almost 40.

“Without proper nutrition, I would go nowhere”

Based on his own bad experiences, Jeff recommends creating a menu based on your body composition and experimenting with diet options. Although his diet contains a lot of sports nutrition, the main mission in building strong muscles is given to nutrition.

“My favorite supplement is a gainer. I can’t eat constantly to gain the required 5000 kcal, so I choose sports drink with a minimum of sugar. I make sure that the composition contains complex carbohydrates and proteins that promote mass gain, not weight.”

Jeff doesn't take pre-workout supplements and advises "spending your money on good food" instead. Doping recommends taking it in case of acute lack of energy.

Athlete's menu:

1. Steamed oatmeal with banana + egg whites + Animal Pak, Chromium Picolinate.
2. Gainer + milk + spoon of flaxseed oil.
3. Poultry or fish + brown rice.
4. Before work: Nutrex Hemorage Black.
5. During - Optimum Nutrition BCAA.
6. After that - a portion of gainer + banana + creatine + vitamin C.
7. A protein dish with a side dish of complex carbohydrates.
8. Casein protein + ZMA before bed.

Jeff Seid and his hardcore training program

“I change it constantly to make the muscles grow. The jock intuitively senses when the muscles get used to it and radically changes the pattern. I just pump my abs for 15 minutes without stopping, choosing exercises according to my mood.”

The weekly plan is based on local training and supersets.

On Monday the focus is on the ankles and torso. In respect of:

On Tuesday, my legs were targeted. Jeff uses:

He devotes Wednesday to working on his hands from different angles. In complex:

On Thursday, according to the schedule, spin. In a programme:

On Friday, pump up delta trisets with the help of:

Sixth day - repeat the program of the first day. On Sunday it is restored, then repeats the program in a circle.

Nutrition

Ekaterina Usmanova: biography and achievements in fitness bikini

Before competitions, the bodybuilder switches to the following diet:

1. 5 raw proteins veal steak 250 g 100 g oatmeal and 1.5 servings of BCAA.
2. Lunch - 150 g rice with casing, 300 g poultry fillet.
3. Lunch - boiled sweet potato or baked fish.
4. Afternoon snack - meat asparagus or broccoli.
5. Dinner - a protein dish of your choice.

Before and after training, a bodybuilder takes 1.5 sports nutrition norms.

The athlete’s subcutaneous fat ratio consistently does not exceed 7%. If you want to remove another 1-2%, Panda uses slow walking on a track or a step platform. In addition, he is reviewing his diet, removing starchy foods such as bananas and white rice from the menu. A standard diet looks like this:

1. Hercules flakes a handful of banana nuts.
2. Rice cakes are a dairy product.
3. Poultry with vegetables.
4. Protein dish.
5. Salmon 8 proteins.
6. Mackerel vegetables.

https://www.youtube.com/channel/UCi11BanWXPpgaw81exqYRWQ

Supplements include: Omega 3 and 6, creatine, protein, BCAA, glutamine. Harmful critics often accuse an athlete of using chemical doping. He had to prove more than once that he was building his body with the help of heavy weights and sports nutrition. They help maintain constant weight, high muscle fiber density and have impeccable shape.

Entrepreneur Dolgin

In the early 90s, Dolgin became one of the founders of the metallurgical holding company. He headed the holding until 2001. The group included, among other enterprises, a precision alloy plant in Vladimir and the Magneton Production Association.

In 2001, Alexander Borisovich founded a foundation called “Pragmatics of Culture”, which was engaged in scientific research. Since 2003, Dolgin became a member of the HSE professorship.

In 2007, Dolgin turned his attention to the construction industry. He founded the development firm Urban Group. Then - the Internet service "Imhonet" (the project was closed in 2017 due to the economic inexpediency of its continuation). Several structures of Dolgin's development company were declared bankrupt by the court in 2018. At the same time, problems arose with the infringed rights of construction shareholders, which the government of the country, as well as the leadership of the Moscow region, had to solve.

After a scandal with his construction companies, Dolgin left Russia for a long time and lived abroad until the end of 2018. The plaintiff's representatives argued in court that the head of the holding had repeatedly withdrawn large funds from the Urban Group to his personal accounts. An investigation into the activities of a Russian businessman showed that he avoided fulfilling obligations to shareholders worth tens of billions of Russian rubles. Dolgin more than once deliberately inflated the cost of constructing facilities, as evidenced by the audit.

The press learned that Dolgin intends to sell his personal assets: a mansion near Lubyanka and a substantial business premises. However, potential buyers may well get burned by the deal: the sale of any property of a notorious entrepreneur may be challenged in court.

Instagram muscle: Artyom Dolgin – Zozhnik

No matter how much 29-year-old Artyom hid his Soviet origin, Zozhnik managed to unearth that he moved to California from Ukraine. He boasts a second place finish at the NPC Junior National Championships and a sixth place finish at the IFBB PBW Tampa Pro. Men's Physique category, of course.

Wow, what a tough guy, we thought.

He doesn't even shave his armpits! This is courage!

Great back!

And then suddenly BANG! BANG!

Phew... well that’s better, yes.

Drying is ugly. It's good that this is temporary.

Artyom, of course, is a huge hunk, but compared to Kai and Jay, he is quite modest in size. And the neckline on the T-shirt is kind of... ahem, ahem, frivolous.

He, of course, takes pictures of the food and posts it. Everything is as it should be here: broccoli, chicken, meat.

Artyom swears that he is natural in every sense. Well, he showed that he has a girlfriend, yes.

• Here is Artyom's Facebook page
• Instagram @artemdolgin
• Read on Zozhnik:
• The most expensive fitness rooms in the world
• Why thermal belts and wrapping with cling film are harmful
• 3 Ineffective and Harmful Ab Exercises
• 43 Little-Known Photos of Arnold Schwarzenegger
• All daily diets and recipes with KBJU
• Zozhnik Encyclopedia

Yulia Kuderova Friday, 08.11.2013

What categories are there in Men's Physicist?

The variety of IFBB categories and their presence in the rating scale depend on the number of applicants who want to take part in the competition. Today there are the following categories:

1. Juniors are divided according to the following indicators: up to 1.7 m, up to 1.75 m and above, absolute championship;
2. Men (Arnold, Classic, Amateur) up to the following indicators: 1.72 m, 1.75 m, 1.78 m, 1.81 m, 1.84 m and above, absolute championship;
3. Men (World Championship, European Championship) up to the following indicators: 1.7 m, 1.74 m, 1.78 m and above, absolute championship;
4. Male masters who are over 40 years old are an absolute category.

Additional categories, if there is a need, are introduced by the organizers after notification and discussion of this nuance with the founders of the IFBB.

In international competitions, competitions are held in 6 categories. They involve professional athletes with aesthetic bodies without huge biceps, ball-shaped shoulders and a bulging torso. 11 judges of the 1st category want to see applicants with muscular, tanned bodies and proportionally pumped up figures. This refers to the balance of the volumes of the neck, chest, shoulders and waist.

The athlete is obliged to show the body in motion, plasticity, artistry, confidence, and ability to stay on stage. Mandatory poses are specified in the IFBB protocol. After the first stage, the 15 strongest competitors are selected. Only 6 people advance to the semi-finals, from which the 5 strongest are formed.

Russian Men's Physique competitions include the following categories based on height and body weight:

• up to 170 centimeters with a maximum weight of up to 70 kg, that is, “height” - “weight”;
• up to 174 centimeters with a maximum weight of up to 76 kg, that is, “height” – “weight” “2 kg”;
• up to 178 centimeters with a maximum weight of up to 81 kg, that is, “height” - “weight” “3 kg”;
• from 178 centimeters with a maximum weight of 83, that is, “height” - “weight” “4 kg”;
• from 190 centimeters with a maximum weight of 97, that is, “height” - “weight” “5 kg”.

The weight calculated by the formula is considered the maximum. Those whose weight is less than the maximum can also perform.

Athletes compete without shoes and in shorts that reach mid-knee, called boardshorts. Only special makeup is allowed, that is, only that which is officially permitted. There are no restrictions on wearing jewelry or accessories.

Building a lesson

Any workout can be broken down into components. This is a warm-up, a working part and a post-workout cool-down. Also below is an example of a three-day split program.

Warm-up

Even if you train one or two zones, you need to warm up your whole body before exercise. Warm up for 5-7 minutes. You can work out on a cardio machine or perform a standard joint warm-up, which many remember from school physical education lessons (circular rotations with arms and legs, head turns, mill, squats, etc.).

Main part

To begin with, here are the general principles of doing the exercises.

• To tone muscles and maintain shape for each part of the body, it is enough to do 3-4 exercises of 12-15 repetitions in 3 sets. Choose a medium weight to feel the load. Rest between sets is 40–60 seconds, and between exercises – 1.5 minutes.
• For girls who are working on body definition and losing weight, it is recommended to work with small weights with a higher number of repetitions (15–20, in some exercises can be increased to 20–25). In this case, the pace should be kept slightly above average, and the rest between exercises should be reduced if possible.
• When working on mass, on the contrary, you need to increase the working weight to close to the maximum (for beginners to slightly above average), reducing the number of repetitions to 8–12. You should rest 60–90 seconds between sets and 2.5 minutes when changing exercises.

The cycle phase is important in girls’ training. At the beginning of the month, you can increase the load, try new exercises and devote more time to aerobic exercise.

In the second half of the cycle, it is worth giving the body a rest from intense exercise and, if you feel unwell, lose weight or reduce repetitions

In the second half of the cycle, it is worth giving the body a rest from intense exercise and, if you feel unwell, reduce weight or reduce repetitions.

Example program

The following program is provided as an example. You can make changes to it in accordance with your individual characteristics - work schedule, favorite exercises and level of training.

Day 1: legs/buttocks and abs

1. Squats with a barbell or bodybar (for beginners). Wide stance of the legs, toes pointing diagonally.
2. Lunges with dumbbells.
3. Romanian style deadlift (Romanian deadlift).
4. Calf raises in a machine or with dumbbells.
5. Hanging leg raises for abs. Perform as many repetitions per set as you can.
6. Twisting the body on an incline bench.
7. Plank. Try to increase the time spent in the plank pose from 30 seconds to 2 minutes per approach.

Day 2: back and biceps

1. Pull-ups. If you can’t do a single pull-up, use negative reps. That is, you rise to the top point by standing on a pedestal or bench, and from there you slowly lower your body using the muscles of your back and arms. Do as many repetitions as you can.
2. Pull of the upper block behind the head.
3. Barbell row to the stomach.
4. Row a dumbbell to the waist with each hand alternately. We count the number of repetitions and approaches for each hand.
5. Hyperextension.
6. Curling arms with dumbbells for biceps.

Day 3: Chest, Triceps, Shoulders

1. Push-ups with wide arms. If you cannot perform the required number of times, simplify the exercise by standing on your knees.
2. Dumbbell bench press.
3. Dumbbell raises.
4. Standing overhead dumbbell press.
5. Standing dumbbell lateral raises
6. Reverse push-ups.
7. Extension of arms for triceps in a block simulator.

Finishing the session and stretching

For girls who want a toned and slender body, final stretching is very important. It helps relax muscles and calm breathing. Skipping stretches will lead to severe muscle pain the next day. If you sabotage stretching regularly, the muscles will become stiff and the likelihood of injury will increase. You can use a short yoga routine or classic stretching movements.

On average, each split workout takes from 30–40 minutes to an hour. The duration depends on how long you rested between reps and exercises.

Split is ideal for those girls for whom circuit training is not enough to get the desired results. The program can be compiled independently or with the help of a trainer. Due to the fact that only certain muscle groups are worked out in one session, the workout will not take much time and will be very intense.

About training and programs

Now Artem considers himself a pro and changes the complexes at his own discretion, leaving the default exercises with heavy weights in each program. Each set starts with a minimum weight, working up to a critical weight as you go. A bodybuilder works out twice a day and rarely indulges himself. However, he finds time to study at an acting school and draw up personal programs for everyone.

Abs workout No. 1 for guys and girls from Artem

1. "Bicycle": 3x40
2. "Scissors" sitting 2x40;
3. Modification with crossed legs: 2x15;
4. Running in place while resting on your hands: 2x59 sec;
5. Plank: 2x1 min.
6. Stretching.

Program No. 2

1. Body crunch: 3x4.
2. Leg raises: 22x2.
3. Side crunches: 2x15.
4. T-bar: 2x45 sec.
5. Classic plank: 3x40 sec.
6. Abdominal stretch for abs.

Program No. 3

1. Body curls in the simulator: 3x20.
2. Leg raises lying on a bench with an inclined back: 2x25.
3. Crunches for oblique muscles on the floor: 2x20.
4. Running with emphasis on your palms.
5. Stand in a plank position.
6. Hitch.

Teenager's sports transformation

Simeon Panda was born on May 28, 1986 in England. Until the age of 16, no remarkable events occurred in the young man’s life. As a teenager, it was difficult to imagine that his skinny figure would become the object of envy in the future. As a child, I was fond of team sports, but football and basketball turned out to be poor aids in gaining weight.

It was the thinness and advice of a muscular college friend that made me take up plastic dumbbells with loose filler and start exercising. For the first time, seeing how, after extension, the muscles and veins filled with blood and increased in size, Simeon realized that he would always do this. The young man was so captivated by the classes that he rushed like an arrow after class to training.

The student did not have money to pay for a gym membership, so he had to study on his own. Simeon read relevant literature, was interested in anatomy and physiology, and nutrition. Knowledge helped me competently build nutrition and training regimens and gain weight. Soon Simeon noticed that he was getting bigger and stronger.

One day a friend came to see him, whom they had not seen for 6 months. At first glance, he did not recognize Panda. His friend’s surprise motivated the young man even more, and he signed up for the gym. The increase in mass on large muscles occurred gradually. It took the bodybuilder 10 years of hard work to achieve such results.

"Little big-lipped boy." How Talalaev ran into the Yenisei press attache

Tambov coach Andrey Talalaev

was clearly out of sorts after the away defeat to Yenisei. Talalaev was outraged by the refereeing, which removed two players from his team, and took out his indignation on journalists.

The Tambov coach sat down on a chair in front of the reporters and asked the question point-blank.

Talalaev

: Did you like the game?
Journalist
: Our team.
Talalaev
: Your team? 11 vs 7, learn to play, then you will win.

Journalist

: Did you come to attack us or answer questions?
Do you have a complaint against us? Can you behave normally? Talalaev
: I asked you a question.
What are the complaints? He asked: “Did you like the game?” Press attaché
: Andrey Viktorovich, this is your press conference.

You were asked a question - you answer. Talalaev

: Do you have any rules?
Journalist
: You are behaving disgustingly.
Talalaev
: Will you still educate me?

• After this, two Krasnoyarsk journalists, outraged by the behavior of the coach, left the press conference hall, and Talalaev himself said for a few more minutes that, in his opinion, the work of two referees in the governing structures of the leading clubs of the RFPL and FNL is not a coincidence.
• The video can be viewed on the Yenisei channel on YouTube.
• Yenisei press attache Stanislav Merkis
  hastened to announce the release of the video.
• Talalaev “walked” through it after the press conference.

“Before the match I stood with our sports director and we talked about a serious topic. A small, big-lipped boy with a very serious look came up and began to interrupt us. I asked him to move away until we finished talking. Unfortunately, I didn’t know that this was the local press attaché. Apparently, this is his revenge or something.

Because during the press conference there were no incidents, nothing happened. I have a full video of the press conference, and if it is suddenly needed, right up to the trial, it can be shown. But I don’t think that the words of some funny person are worth commenting on at all,” the coach told Sport Express.

“Everything that happened is on the recording of the press conference,” the Yenisei press attaché himself told the Championship. – It all started with the fact that Andrei Viktorovich, instead of answering the journalist’s question, began asking him a counter question.

I politely asked him to respond, but he continued the debate. As a result, two Krasnoyarsk journalists left the hall in response to the rudeness. This was not the first time such behavior on the part of the Tambov head coach - many have already noticed this.

He said I interrupted him while he was talking to the athletic director? I actually intervened in the conversation, but before that I took a slight pause. I realized that I was in a hurry and immediately apologized. In my opinion, when such things are said by an adult, respectable guy, this is not entirely correct. Although if he behaves like this at press conferences, then there is nothing to add.”

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Plans

The athlete dreams of “changing bodybuilding and returning to the roots, where not only volumes, but also proportions are at a premium.” In 2022, the issue of launching our own show “Golden Classic” was being decided. Artem plans to invite participants not only for classical and artistic posing. To “revive the competitive spirit,” bodybuilders from the IFBB will participate. The judging mission will go to the former Olympia champions. In the meantime, he is motivated to succeed by: Sadik Hadzovic, Jason Poston, Jeremy Buendia, Cedric McMillan.

Artem Dolgin runs a Youtube channel and regularly pampers his subscribers with new photos on Instagram. On its website: https://artemdolgin.ru/ it offers several versions of programs for weight loss, weight gain, and books on the topic.

Crucial moment

Events turned out in Artyom’s favor, and he was able to go overseas. The adaptation period in a foreign country was difficult. To survive, the guy agreed to any job. However, everyday difficulties did not interfere with training. Only lack of knowledge and lack of experience affected the quality of classes. Artem Dolgin made mistakes in programming and nutrition. Once a coach for 600 USD. e. offered to develop a system for him. According to Artem, this was a turning point that allowed him to move to a new level. Everything changed after 3 months.

1. In 2013, he competed at the national tournament and finished 4th.
2. I took part in the competition in Chicago and took silver.
3. In June I put a PRO card in my pocket.
4. The success was justified by a victory in July in New Jersey.
5. In August, he finished 5th at Tampa PRO.
6. In 2014 he showed the 14th result in New York.
7. This summer he moved to the IFBB and fought for 3rd place in Sacramento.
8. Next he performed at Olympia and became 4th.

Participation in WBFF

The athlete assures that for him a career in sports has two goals - to inspire, motivate and help others achieve their goals.

Artyom did not like the performance in men's physics class. He is embarrassed by the lack of posing and the unfairness of the judging panel. The athlete believes that WBFF is much more competitive. Athletes at such competitions really have something to show the public and the judges. They have room to grow and something to strive for.

The athlete admits that he, like all athletes, has weaknesses, but he works hard on them. Artem’s goal is to become a legend and inspire people to follow their dreams through all obstacles and fear.