Evgeny Sandov - biography and history of the founder of bodybuilding

The unique physical strength of some historical figures invariably excites the imagination of mankind. These amazing people are capable of making efforts that are inaccessible to an ordinary person.

Looking at one of them, Evgeniy Sandov, you begin to believe in the reality of the existence of mythical titans. How do these magnificent athletes differ from ordinary people? What powers and abilities allow them to perform miracles? What prompted them to such amazing self-improvement?

Let's lift the veil of secrecy using the example of life and transformation into a world star - an ordinary person.

Sandow's recommendations for physical exercise

* The weight of dumbbells should be light; for beginners, they can be made of wood.
For women and children 1-2 kg, for adult men from 2 kg. * A set of exercises with light dumbbells lasts 30 minutes, if you can’t do it continuously, you can do it for 15 minutes, or twice a day for 15 minutes.

* Exercises are performed until the muscles hurt.

* There must be concentration of will in the exercises; dumbbells must be held and used not passively.

* How much of the day should you devote to exercise? It depends on the student himself: some find early morning the best and most convenient time, others in the afternoon, others in the evening. Therefore, I do not set a strictly defined time. Choose a time that is most convenient for you. But I think the best time for training is early in the morning.

* Exercises should be performed no earlier than 2 hours after eating.

* It is advisable to exercise in front of a mirror, so you can monitor the movement of muscles.

* Gradual progress - do not rush to increase the weight of the dumbbells and the number of repetitions, beware of doing too much, adapt to your personal requirements. After 50 years, you should follow the tables for ages 15 to 17 years.

* Success depends not only on physical build, but also on the degree of participation of their will in the exercises. Muscles are developed by the brain, which can do as much or more than dumbbells.

*Practice contracting your muscles whenever you are sitting idle, and by contracting them every day you will find that it will have the same effect as using dumbbells or other vigorous exercise.

* Alternating movements in exercises - this way one muscle group rests for a moment while another moves. It also results in freer blood circulation than when performing the movements at the same time.

*Before 7 years of age you should not do these exercises.

* You should be careful not to overexert yourself, and most importantly, do not do the exercises too vigorously. It will be convenient to give each hand 1 second to move. Thus, in the first exercise, 10 movements with each hand will take 20 seconds. Also, do not make sudden movements, but exercise with ease and grace.

* After exercise, take a cold bath, having previously prepared the body for water procedures (hardening).

More on the topic:

• A set of exercises with dumbbells
• How to train (instructions)
• Exercises with heavy dumbbells

Category: Sandow system

Load regulation using the Sandow system

The training system with dumbbells had a clear plan for regulating loads. In essence, this is the periodization of loads in the macrocycle.

Sandow described the training loads in great detail for children, adolescents, women and adult men. He presented all this in the form of tables that were simple and convenient to use.

For example, for men it was recommended to start regular training with 2 kg dumbbells.

Classes were to be held every day. All exercises were performed in only one approach.

It was necessary to start with the minimum number of repetitions indicated in the tables. Gradually the number of repetitions increases by 2-3 repetitions, every other day, until the upper limit of repetitions is reached.

After six months the program was considered completed. The weight of the dumbbells increased by 1-2 kg and the entire load cycle was repeated again.

early years

Evgeny Goryachev: training for beginner skiers
Sandow was born into a family of Jewish origin in Konigsberg, Prussia (now Kaliningrad) on April 2, 1867. His father was German, while his mother was of Russian descent. Although his parents were born Jewish, the family was Lutheran and wanted him to become a Lutheran minister.:6 He left Prussia in 1885 to avoid military service and traveled around Europe, becoming a circus athlete and adopting Eugen Sandow as his stage name, adapting and Germanizing his Russian mother's maiden name Sandow.

In Brussels, he visited the gym of fellow strongman, Ludwig Durlacher, better known by his stage name "Professor Attila". Durlacher recognized Sandow's potential, trained him and in 1889 advised him to go to London and take part in a strong man competition. Sandow handily beat the reigning champion and instantly gained fame and recognition of his strength. This launched his career as a sports superstar. He soon began receiving requests from all over Britain to perform. Over the next four years, Sandow perfected his technique and turned it into popular entertainment through posing and incredible feats of strength.

(Eugen Sandow) Prussia

Exercises with dumbbells after 60: how to train correctly

Evgeny Sandov is considered the founder of modern bodybuilding. His real name is Friedrich Wilhelm Müller. He was born on April 2, 1867 in the Prussian city of Königsberg (now Kaliningrad, Russia). Friedrich's father is German, his mother is Russian. As a child, Friedrich was weak and sickly, but as a student he became interested in anatomy and physical education and was able to develop remarkable strength and significantly improve his health.

In 1885, to avoid serving in the Prussian army, he left the country and traveled around Europe. Soon he becomes a circus athlete, and comes up with a pseudonym for himself - Evgeny Sandow (in English pronunciation Eugene Sandow). Along with power routines, Sandov successfully performs as a circus wrestler, and soon gains the reputation of being invincible. However, wrestling does not interest him as much as strength training and the new method of weight training. After successful performances in Europe, Sandow goes to America, where he is touted as the strongest man in the world. Such advertising allowed him to earn a lot of money by selling brochures with his own method of training with weights, as well as weights and dumbbells.

Returning to Europe and settling in London, Sandow spent the money he earned on establishing physical training salons and gymnasiums - prototypes of modern gyms. Evgeniy continues to popularize his strength training methods and performs a lot with fantastic strength numbers. In 1897 he opened the Institute of Physical Culture. In 1901, Eugene Sandow, with the support of the British royal family, held the first beauty and athletic competition in history. The judges of this first competition were Eugene Sandow himself, the famous British sculptor and athlete Sir Charles Lowes and the famous writer Sir Arthur Conan Doyle. For his services in promoting a healthy lifestyle and physical culture in 1911, Evgeniy Sandov was awarded the title of professor of physical development.

Sandow was married and had two daughters, but this marriage was not happy. Relations with his wife were always strained. Evgeny Sandov died on October 14, 1925 in London from a cerebral hemorrhage. There is a legend that Sandow died shortly after he pulled his car out of a ditch with one hand. At the insistence of Sandow's wife, he was buried in a grave that did not even have a headstone.

The tombstone on Sandow's grave was installed only in 2002 by one of his followers. On this stone was written "".

Since 1977, the main trophy in bodybuilding has been a copy of the Eugene Sandow statuette by British sculptor Frederick Pomerow. The statuette is awarded to the winner of the most prestigious bodybuilding competition - Mr. Olympia.

Legendary athlete sculpture

We will leaf through the pages of Sandow’s biography without much interest, lingering only on some facts that will help reveal the secret of the strongest man in the world. Real name: Friedrich Müller. He was born in Königsberg, present-day Kaliningrad. The father was a Prussian German, and the mother was Russian. As a child, he was a sickly child, but he dreamed of being strong and healthy, he was interested in anatomy and physical education, which helped him realize that strength can be acquired.

And Müller is making amazing progress. Having later moved to England, he takes a pseudonym - Eugene Sandow, or, in the English manner, Eugene Sandow. The abilities are amazing: 200 push-ups from the floor within four minutes, holding 27 kilogram weights with outstretched arms, backflip with weights landing in the place from which the trick began, holding a platform with three horses on the chest. Of course, if you look at all this through the prism of time, then stunts may not seem such an amazing demonstration of strength, but at the time of Sandow’s performances, at the end of the 19th century, when among wealthy people, reading and laughter, showers with rubbing and leisurely walking... it was something truly amazing.

In England, Sandow is noticed by the sculptor Frederick Pomeroy and invites the athlete to become a model for his sculpture, which is destined to become legendary: the figure of a strongman with broad shoulders, chiseled abs and strong arms holding one end of the barbell has forever entered the history of bodybuilding. Sandov liked Pomeroy’s work, but he was not the only one, so many copies were created, which were distributed to private collections and schools of strength and beauty of the body...

Sandow depicts the sculpture of the Dying Gaul, symbolizing the Greek ideal of beauty

Moving to England

In 1897

Evgeniy Sandov returns to England, where he continues to promote his numerous techniques, exercise machines, expanders and spring dumbbells.

Creates physical education institutes and prototypes of modern gyms.

In 1897, Sandow moved to England, where he continued performing and promoting his numerous techniques. He creates physical education institutes, as well as physical education salons and studios, prototypes of modern gyms. In 1901, with the support of the royal family, Sandow held the world's first athletic beauty contest, the Great Competition.

».

The jury consisted of three celebrities: Evgeny Sandow, Atrur Conan-Doyle and Charles Laws.

The winner of the competition (56 participants) was William Murray, who received a gold Sandow statuette.

The author of the figurine was the English sculptor Frederick W. Pomeroy

. They met Sandov in the 80s of the 19th century. Frederick W. Pomeroy, impressed by Sandow's physical development and achievements, captured him in bronze, and in 1891 the famous figurine of Sandow holding a ball bar with one hand appeared.

By that time, he had finally completed his wrestling career and devoted himself entirely to promoting his methods and demonstrating power moves.

In 1904

Sandow wrote the book Body Building: Man in Action.

Gradually, Sandow pays more and more attention not to the strength, but to the health-improving side of his system.

In 1905

Evgeny Sandov goes on a world tour to promote a healthy lifestyle and disseminate his system of physical development.

In 1911

King George V of England awarded Sandow the title of "Professor of Physical Development" and appointed him as a personal instructor.

In 1912

Sandow wrote the book “Strength and Health: How Disease Can Be Successfully Overcome by Physical Culture.” Sandow's anthropometric data in 1912: height - 170 cm, weight - 88 kg, waist - 80 cm, biceps - 43 cm, forearm - 33 cm, thigh - 63 cm, calves - 40 cm.

In 1919

Sandow writes another book, “Life is Movement: Physical Reconstruction and Regeneration of Man.”

March 15, 1925

Sandow's coach,
Professor Attila
, dies, who went down in history as the coach of the largest number of weightlifters and strongmen, who created a new method of muscle building training

In the same year, Sandow himself died - October 14, 1925

- in London from a cerebral hemorrhage, when after an accident, at the request of friends, he pulled out with one hand a car that had slid into a ditch. Eugene Sandow was buried in southwest London at the Putney Valley Cemetery in an inconspicuous grave without a headstone.

a system of physical development passed away.

, according to which all athletes today practice - regular, and in professional sports -
daily training with a constant increase in weight
(load).

With low loads, the athlete’s system has a healing effect and helps the body cope with ailments, but with increasing loads, the system is able to develop a person’s natural potential

, increasing the strength and quality of muscles. The quality of muscles depends on the type of training.

Strength and how to find it: photo shoot of the founder of bodybuilding and the first bodybuilder in Europe

A strong body has been a source of pride and admiration since ancient times. But methods for developing physical abilities appeared only at the end of the 19th century thanks to the strongman from Prussia and the founder of bodybuilding, Eugene Sandow. The new issue of a joint column with Bird In Flight contains a photo story of the first European bodybuilder.

Eugene Sandow (real name Friedrich Wilhelm Müller) was born in Konigsberg in 1867 into the family of a jeweler.
He wanted to make his body look like a statue of an ancient god after he visited Rome at the age of 15. Sandow took up strength training seriously. In 1885, he ran away from home so as not to go into the army, and in the following years he traveled around Europe with a circus troupe, participated in acts as a strongman and wrestler, worked as a model for artists, and then went to competitions for strongmen in London. The London public remembered him for a long time: after participating in the competition, for several years he earned money only by performing, and rich ladies threw jewelry on the stage as a sign of admiration. In 1894, Eugene Sandow set a world record by lifting a barbell containing balls with a person sitting inside each ball. She weighed about 120 kilograms, and Sandow himself weighed about 88 with a height of 170 centimeters.

After successful tours in the United States, Sandow decided to popularize the sport. In 1896, in London, he founded the Institute of Physical Culture, the prototype of a modern sports club. Two years later, he began publishing Sandow's Magazine of Physical Culture, and also published the best-selling book Strength and How to Find It, in which he outlined his system of physical training. One of his students was the writer Arthur Conan Doyle, who once survived a car accident thanks to classes on the Sandow system: in letters to friends, he said that they helped him hold on to the body of the car that crushed him for several hours until he was freed.

Eugene Sandow initiated the first beauty contests for athletes - bodybuilding competitions. In 1901, 56 British athletes paraded in tight black tights with a leopard skin over the shoulder. The winner, William Murray, was awarded a gold Sandow statuette with a ball barbell.

By the beginning of the First World War, Sandow's results became less outstanding, so the athlete plunged headlong into developing his own system of physical development. As a result, all his works formed the basis of modern bodybuilder techniques.

Eugene Sandow, circa 1893–1895. Photo by Napoleon Saroni

Eugene Sandow, circa 1893–1895. Photo by Napoleon Saroni

Eugene Sandow, circa 1893–1895. Photo by Napoleon Saroni

Eugene Sandow, circa 1893–1895. Photo by Napoleon Saroni

Eugene Sandow, circa 1893–1895. Photo by Napoleon Saroni

Label on a cigar box, circa 1894. Property of David Chapman

Photos: © Property of the Library of Congress

Other photos are on the Bird In Flight website.

Strength indicators

The founder of bodybuilding was able to:

1. do at least two hundred push-ups in four minutes;
2. on his arms outstretched in front, he can hold weights weighing 27 kilograms for some time;
3. competed with an angry wild animal - a lion, on whose face there was a muzzle, and special bags on his paws, and the strong man threw him aside when he rushed at him;
4. held in his hands a weight weighing 22 kilograms, when several people were sitting on him at the same time, and he held on to the support with his heels and on the chairs with the back of his head;
5. lifting a barbell weighing 122 kilograms in 1984, the ends of which are full spheres with a person in each, setting a world record;
6. In 1895, Evgeniy lifted a barbell weighing 115 kg with one hand, and also did a bench press, after which he transferred the projectile to the other hand, performed a squat and lay on his back, and then stood up.

Watching the strongman, the audience was delighted, and Sandow, who at that time was rightfully considered the strongest in the world, showed his exercises with great pleasure. Most of the records he set remain unbroken to this day.

Sandow's strength indicators

For his contemporaries, the master was an unattainable ideal. His records were not broken for a long time, and when this happened, subsequently, his opponents had more powerful physical abilities.

Society admired the magnificence of the athlete’s well-developed muscles, and ladies lined up to touch Sandow’s steel muscles for money:

Could lift a barbell weighing 122 kg with one hand.

Did up to 200 push-ups in 4 minutes.

He held 27kg weights on his arms outstretched forward for several seconds.

Holding a 24-kilogram weight in each hand, he stood on a handkerchief, then jumped and did a backflip, landing exactly there.

Leaning his heels on one chair and the back of his head on another, he held two people on his chest and a 22-kilogram weight in his outstretched hand.

Biography

Friedrich was born in Königsberg (present-day Kaliningrad) in 1867. He left Prussia in 1885 in order to avoid military service, and already in 1889 he first appeared in London. Where he became a circus athlete, choosing a new name for himself - Evgeniy Sandov. In addition to demonstrating power tricks and the beauty of his muscles, he demonstrated wrestling, and thus won the love of the public.

Subsequently, Evgeniy, due to his waning interest in wrestling, abandoned it and began to promote his system of physical exercises. After a successful tour of Europe, he headed to America in 1984. There he was advertised as “The Strongest Man in the Whole World.”

In America, he showed his talent as a businessman and inventor. In addition to the fact that he successfully advertised his training method, he also invented the first simulators for muscle development using pulleys. It was thanks to him that sales of books about bodybuilding, barbells, dumbbells and weights increased.

In 1897, he moved back to England, where he continued to successfully promote his training methods. He created studios and physical training salons (gyms). On September 14, 1901, Sandow, with the support of the royal family, held the first ever athletic competition, which was called the “Great Competition.” In 1911 he was awarded the title of Professor of Physical Culture, which was awarded to him by King George V himself.

Eugene was married and subsequently divorced from Blanch Brooks, with whom he had two daughters.

Sandow died on October 25, 1925 at the age of 58. At the direction of his ex-wife, he was buried in an inconspicuous grave in Putney Vale Cemetary. In 2002, thanks to his modern admirer Thomas Manley, a memorial plaque and gravestone appeared on the grave. On the slab was the inscription “Eugene Sandow, 1867-1925 Father of modern bodybuilding.” In 2008, the grave was purchased and altered by Chris Davis, Sandow's great-grandson.

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Tuesday, December 28, 2010 14:38 + to the quotation book Anna_Livia

all author's posts
Born April 2, 1867 Died October 14, 1925 at the age of 58 Name is sometimes written as Eugen Sandow (Eugene Sandow, Eugene Sandow)
Anthropometric data Height - 170 cm Weight - 88 kg Biceps - 43 cm Thigh - 63 cm Calves - 40 cm Evgeny Sandov is considered the founder of modern bodybuilding.
His real name is Friedrich Wilhelm Müller. He was born on April 2, 1867 in the Prussian city of Königsberg (now Kaliningrad, Russia). Friedrich's father was German, his mother was Russian. As a child, Friedrich was weak and sickly, but as a student he became interested in anatomy and physical education and was able to develop remarkable strength and significantly improve his health. In 1885, to avoid serving in the Prussian army, he left the country and traveled around Europe. Soon he becomes a circus athlete, and comes up with a pseudonym for himself - Evgeny Sandow (in English pronunciation Eugene Sandow). Along with power routines, Sandov successfully performs as a circus wrestler, and soon gains the reputation of being invincible. However, wrestling does not interest him as much as strength training and the new method of weight training. After successful performances in Europe, Sandow goes to America, where he is touted as the strongest man in the world. Such advertising allowed him to earn a lot of money by selling brochures with his own method of training with weights, as well as weights and dumbbells. Returning to Europe and settling in London, Sandow spent the money he earned on establishing physical training salons and gymnasiums - prototypes of modern gyms. In the sculptor’s workshop, Evgeniy continues to popularize his strength training methods and performs a lot with fantastic strength numbers. In 1897 he opened the Institute of Physical Culture. In 1901, Eugen Sandow, with the support of the British royal family, held the first ever athletic beauty contest. The judges of this first competition were Eugene Sandow himself, the famous British sculptor and athlete Sir Charles Lowes and the famous writer Sir Arthur Conan Doyle. At the First Athletic Beauty Contest
By this time, he had finally completed his wrestling career and devoted himself entirely to promoting his methods and demonstrating power moves.
In 1911, King George V awarded Eugene Sandow the title of Professor of Physical Development for his services in promoting a healthy lifestyle and physical culture. Sandow was married to Blanche Brooks and had two daughters, but the marriage was not a happy one. Relations with his wife were always strained. Evgeny Sandov depicts the sculpture “The Dying Gaul”, symbolizing the Greek ideal of beauty.
Photo by B. Falk, 1894. Evgeny Sandov died on October 14, 1925 in London from a cerebral hemorrhage.
There is a legend that Sandow died shortly after he pulled his car out of a ditch with one hand. He was buried in Putney Vale Cemetary. At the insistence of Sandow's wife, he was buried in a grave without even a headstone. The tombstone on Sandow's grave was installed only in 2002 by one of his followers. On this stone was written “Evgeniy Sandov - the father of bodybuilding.” Since 1977, the main trophy in bodybuilding has been a copy of the Eugene Sandow statuette by British sculptor Frederick Pomerow. The statuette is awarded to the winner of the most prestigious bodybuilding competition - Mr. Olympia. Achievements of Evgeniy Sandov
Evgeniy had phenomenal strength. So, for example: - Over the course of four minutes, he did 200 push-ups on the floor. — For several seconds I held weights of 27 kilograms each on my outstretched arms. — Leaning his heels on one chair and the back of his head on another, he held two people on his chest, and in his outstretched hand a 22-kilogram weight. “Holding a 24-kilogram weight in each hand, he stood on a handkerchief, then jumped and did a backflip, landing exactly there. “They placed a platform on his chest, and he held three horses on it. In another room there was a piano and an 8-piece orchestra on the platform. In another room there were 20 people on the platform. — In 1894, he set a world record by squeezing with one hand a barbell with huge hollow balls, inside of which one person sat at a time. The weight of the unusual barbell was 122 kilograms. — During a tour in San Francisco in 1894, Sandow fought a lion that was muzzled and wearing mittens. The lion rushed at Sandow, and he caught him, held him and threw him away. — In 1895, Sandow performed a very difficult power trick, lifting and squeezing a barbell weighing 115 kilograms with his right hand and, transferring it to his left hand, squatted down and lay on his back and then, without lowering the barbell, stood up.

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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.

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Training principles

The strongman adhered to the following principles:

1. I trained almost all my free time.
2. He compiled all the physical exercises performed correctly.
3. He selected a lot of shells taking into account his age and initial physical characteristics.
4. He performed exercises in front of a mirror, which allowed him to achieve excellent performance technique.
5. Move in a calm rhythm, with each contraction taking 2 seconds.
6. Every thirty days of regular training, he added weight to the dumbbells.
7. I made sure to do static exercises in every lesson, which allow strength indicators to grow quickly.
8. I never started studying immediately after a meal.
9. I always took a bath immediately after class with cool water or wrapped myself in a damp towel and then dried myself off.

These nine principles allowed Frederick to achieve excellent results.

Training by the father of fitness and bodybuilding - Evgeniy Sandov! Dumbbell gymnastics!

Watch this video on YouTube

Basic principles of training

1. You need to devote as much free time as possible to training.

2. Physical exercises must be properly designed.

3. When choosing the weight of the projectiles, you should take into account age and initial physical data.

4. A prerequisite for performing the exercises is to perform them in front of a mirror. This will allow you to achieve the most correct execution technique.

5. Perform movements at a calm pace. 2 seconds to complete each contraction.

6. Every 30 days of regular training, you should add weight to the dumbbells.

7. An integral part of the system are static exercises. Their strength grows quickly.

8. Do not start exercising immediately after eating.

9. After finishing the exercises, you should take a bath filled with cool water or at least wipe yourself with a damp towel, after which you should immediately dry off.

Evgeniy Sandov: exercises with dumbbells

The father of modern bodybuilding introduced gymnastics with apparatus 125 years ago. The author of the method assures that 2 dumbbells from 2-9 kg can make every person. To confirm this, he presented a program with isolation exercises and multiple repetitions. Beginning bodybuilders today use this system to hone their definition.

The method is based on a gradual increase in weight by 1 kg every six months and increasing repetitions by 3 after 6 workouts. At the start, the beginner performs 12-16 doubles for the upper body and 10 for the lower part in one set. The complex includes 18 techniques:

• biceps curls with different grips;
• bending limbs from different positions;
• alternate presses and lifts of dumbbells;
• circular rotation of projectiles with brushes;
• bending to the floor;
• push ups;
• leg lifts and others.

The strongman assures that if you go through all the stages, the muscles will be the same as his. This statement caused a lot of controversy. Experts say that with this scheme it is permissible to slightly pump up the muscles and define the relief, but you should not count on a significant increase in mass and development of strength. In his books, Evgeniy Sandov writes about training with jerks from the floor, bench presses with heavy weights, and squats with a heavy barbell. It was they who developed such power in him and formed an athletic figure, but for unknown reasons the author did not include them in dumbbell training. The conclusion is simple: the system allows you to tighten your figure, but for mass and explosive strength it is better to choose a strength program with heavy weights.

Exercises that make up the Sandow system

The following videos show and explain in sufficient detail all the movements presented.

Hercules and gay icon rolled into one

Even in his youth, walking through European museums, Eugene most admired the heroes and gods of Ancient Greece. The desire to be as free and strong as Hercules becomes his first youthful dream.

Much later, he used the poses in which ancient statues froze forever to demonstrate the beauty of his muscles. He measured their proportions with maximum accuracy and used them as the basis for his own system of physical exercises.

As Arnold Schwarzenegger later explained, no one before Sandow had thought of creating a simple and understandable method for working with iron. The strongmen lifted the heaviest weight they could find, recovered for a few minutes, and tried to lift it again.

Circus strongman Sandov becomes the founder of bodybuilding and fitness. He writes books, publishes the monthly magazine “Physical Culture” and opens an institute of the same name, the prototype of modern gyms. In one of his works, the term “body building” appears for the first time, which in our time is no longer translated from English.

The muscular intellectual continues to perform his dangerous stunts, fights with a lion for the amusement of the public, and even gets into the movies: a short silent film was shot in the studio of his friend Thomas Edison in 1894 - the first documentary about bodybuilding in history.

Cinematography was still an incomprehensible art at that time. Media in the modern sense of the word was just emerging at the beginning of the last century, and the function of pictures and memes from the Internet was performed by ordinary postcards. But it was they who made the founder of bodybuilding truly famous in all Western countries, because Sandow was a master of posing and learned to imitate ancient sculptures almost perfectly.

Biography of Evgeniy Sandov

In the city of Königsberg on April 2, 1867, a weak, sickly boy was born into the family of Muller, a seller of greens and fruits. His name was Friedrich.

The parents were very worried about the health of the child, who differed from his peers in being unhealthy thin and weak. But constant illnesses and ailments did not break the boy’s surprisingly strong character. On the contrary, growing up and resenting his own weakness, Friedrich became interested in the study of anatomy and medicine and, while receiving an education, regularly worked on improving health and developing strength, based on his own practice and the knowledge gained in the learning process.

From a frail teenager, the young man gradually turns into a strong, self-confident athlete. So in Brussels, in 1887, Eugene Sandow (Eugene Sandow) appears - this is a stage name chosen after the surname of Friedrich’s Russian mother.

The athlete performs in the circus, demonstrating miracles of physical capabilities and defeating famous wrestlers in the ring.

After a stunning triumph in Europe, he goes to America, where he is completely immersed in developing his own system for developing the body's athletic capabilities.

At this stage, new talents of the master are discovered. Evgeniy reveals himself as a gifted businessman and organizer. He creates a prototype of a modern training room, advertising and offering specially designed training equipment to those interested.

Creates physical education institutes, simultaneously releasing brochures with the author’s methodology for developing strength. Organizes competitions in which athletes training according to his system participate.

After living in America for 4 years, he moved to England. Here, thanks to the fame he has gained, Sandov continues to successfully develop and popularize sports.

Based on his own experience, he publishes special literature:

• 1894 - “System of physical training.”
• 1904 - “Strength and how to become strong”
• 1912 - “Strength and Health.”
• 1919 - “Life is movement”

In 1911, King George V appointed him as his personal instructor. Sandow received the title of professor and published works on the treatment of diseases with the help of physical exercises. His book entitled “Bodybuilding” laid the foundation and gave the name to modern bodybuilding.

In 1925, the athlete’s car drove off the road and, after pulling it back with one hand, Evgeniy Sandov suffered a cerebral hemorrhage, from which he died.

Evgeniy Sandov - the father of bodybuilding

Evgeny Sandov is considered the father of modern bodybuilding, although he was a circus strength athlete.

At the end of the 19th and beginning of the 20th centuries, he set strength records in weightlifting. He was also known for his power routines in the circus. But that's not why he was remembered.

Evgeny Sandov was the first who began to demonstrate and promote the beauty of a physically developed body.

He did this while performing in the circus. In between power routines, Evgeniy took various static poses, showing the beauty of his body. In the modern language of bodybuilding - posing.

He combined perfectly developed muscles with high intelligence. He had good knowledge of medicine. Sandow even wrote several books on the topic of physical development.

The most famous is “Strength and how to become strong,” which describes in detail the method of training with dumbbells. The system was recommended not only for men, but also for women and even children.

Also there you can find tables for determining the training load and muscle atlases, so that exercisers understand what muscles they are pumping and where these muscles are located.

If Sandow published this book now, it would probably be called “Encyclopedia of Modern Bodybuilding.” In any case, it had no analogues in the 19th century.

Male competitive bodybuilding

Evgeniy Sandov. Fig.4

Evgeniy Sandov. Fig.5

IFBB (International Federation of Bodybuilding and Fitness). In 1946, the International Bodybuilding Federation was spun off from the International Weightlifting Federation, organized by brothers Joe and Ben Weider. This is the most authoritative federation that organizes and conducts many competitions around the world.

Joe Weider with Arnold Schwarzenegger

Ben and Joe Weider

WFF (World Fitness Federation) World Fitness Federation. Created as a federation friendly to NABBA with the goal of attracting more bodybuilding and fitness athletes who, for various reasons, were not included in NABBA. The competitions of these two federations - the World, European and Universe Championships - are held jointly, both among men and among women.

NAC International (National Athletic Committee International) National athletic committee with international status. The organization was founded by an admirer and popularizer of bodybuilding and fitness, Harald Hoyler (Germany). The World Championship and the Mr/Miss Universe tournament are held annually.

Categories of men's competitive bodybuilding

• Men's Bodybuilding (male bodybuilding).
• Classic Physique (classic bodybuilding, literally - classic physique).
• Men's Physique (beach bodybuilding, literally - male physique)

Men's Bodybuilding (male bodybuilding)

Category "Male bodybuilding"

• up to 70 kg inclusive,
• up to 75 kg inclusive,
• up to 80 kg inclusive,
• up to 85 kg inclusive,
• up to 90 kg inclusive,
• up to 95 kg inclusive,
• up to 100 kg inclusive,
• over 100 kg.

• up to 60kg (in Asia),
• up to 65kg (in Asia).

Junior male bodybuilding

• up to 23 years – up to 80 kg,
• up to 23 years – over 80 kg.

• up to 23 years – up to 75kg,
• up to 23 years – over 75kg.

Bodybuilding among male veterans over 40 years old

• veterans 40-49 years old: up to 70kg, up to 80kg, up to 90kg, over 90kg,
• veterans 50-59 years old: up to 80kg, over 80kg,
• veterans over 60 years of age – one absolute category.

Classic Physique (classic bodybuilding)

Athletes with hypertrophied muscles. Fig.1

Athletes with hypertrophied muscles. Fig.2

Therefore, in 2005, the leadership of the International Federation of Bodybuilding and Fitness (IFBB) decided to create a category of classical bodybuilding.

Classic bodybuilding

The athlete's maximum weight in kilograms must be equal to his height in centimeters minus 100 plus the permissible weight gain.

• up to 168 cm: 168-100=68kg
• up to 171 cm: 171-100=71kg+2kg=73kg
• up to 175 cm: 175-100=75kg+4kg=79kg
• up to 180 cm: 180-100=80kg+7kg=87kg
• up to 190 cm: 190-100=90kg+9kg=99kg
• up to 198 cm: 198-100=98kg+11kg=109kg
• over 198 cm: 198-100=98kg+13kg=111kg

• up to 168 cm: 168-100=68kg
• up to 171 cm: 171-100=71kg+1kg=72kg
• up to 175 cm: 175-100=75kg+2kg=77kg
• up to 180 cm: 180-100=80kg+3kg=83kg
• up to 190 cm: 190-100=90kg+4kg=94kg
• up to 198 cm: 198-100=98kg+4.5kg=102.5kg
• over 198 cm: 198-100=98kg+5kg=103kg

Classic bodybuilding competitions consist of three rounds.

• The first round is qualifying, in which you need to demonstrate the required poses: double biceps in front, latissimus dorsi in front, chest, biceps in the side, double biceps in back, latissimus dorsi in back, triceps in the side and abs.
• In the second round - free program.
• In the third round, free and compulsory poses are demonstrated.

Men's physique (beach bodybuilding)

Men's physique (beach bodybuilding)

International competitions are held in six different categories. The classification is based on the height of the athletes: up to 168, up to 171, up to 174, up to 178, up to 181 and above 184 centimeters.

• up to 170 centimeters with a maximum weight in kg = height – 100;
• up to 174 centimeters with a maximum weight in kg = height – 100 + 2 kg;
• up to 178 centimeters with a maximum weight in kg = height - 100 + 3 kg;
• from 178 to 190 centimeters with a maximum weight in kg = height - 100 + 4 kg;
• over 190 centimeters with a maximum weight in kg = height - 100 + 5 kg.

• from natural forms with developed muscles;
• to the craze for anabolic steroids and hypertrophied muscles;
• the emergence of classical bodybuilding in an effort to get away from anabolic steroids and muscle hypertrophy;
• the emergence of beach bodybuilding with its natural, harmonious proportions.

The essence of the system

The effectiveness of the set of exercises developed by the father of bodybuilding and bodybuilding is difficult to overestimate. The main advantage of the Sandow system is its versatility. The exercises are so well thought out that they can be used by people of any size, regardless of physical potential.

According to the author of the system, its success lies in the acquired ability to produce conscious muscle contractions during exercise.

Essentially, it was about the ability to focus attention on the work of muscles during exercise and influence their condition. In addition to using dumbbells, Sandow recommended spending time throughout the day purposefully tensing your muscles. Modern fans of exercises developed by the legendary athlete have the opportunity to evaluate his personal recommendations

So, Evgeniy Sandov’s system of physical development is based on the following principles:

Modern fans of the exercises developed by the legendary athlete have the opportunity to evaluate his personal recommendations. So, Evgeniy Sandov’s system of physical development is based on the following principles:

1. There is no need to set a strictly defined time for classes. You need to exercise when it’s convenient

But it is important to ensure that the load is carried out no earlier than 2 hours after eating

2. Like a growing child, the body needs competent education, the role of which can only be fulfilled by correctly composed exercises. In addition to muscle development, they also have a beneficial effect on health.

3. It is necessary to perform exercises in front of a mirror - this will allow you to monitor the correct execution of the technique

It is important that the movements are calm. Each exercise should take an average of 2 seconds.

4. Do not force the number of repetitions and increase the weight of dumbbells.

5. The essence of the system is the above-mentioned control of muscle function, carried out through concentration. If you master this technique, then even with modest physical data, you can achieve significant results in both strength and physical fitness.

Basic principles of the Sandow system

The training system of Evgeniy Sandov, compared to modern bodybuilding methods, is very simple and uncomplicated. But do not forget that the author created it more than 120 years ago.

The basic principles of the Sandow system have not lost their relevance today:

1. Progressive load principle

In the beginning, it was recommended to gradually increase the number of repetitions in all exercises. And only after reaching the upper limit of repetitions, increase the weight of the weight.

Sandow himself advised increasing the weight of dumbbells once every six months.

1. Regularly and persistently improve the brain-muscle connection (neuromuscular connections)

Sandow argued that volitional and conscious muscle tension is even more important than lifting weights.

It was in mental concentration on the work of the muscles that Sandov saw the development of real strength.

1. Mandatory use of static (isometric) exercises

The author considered daily static muscle tension (a prototype of posing) to be one of the main conditions for progress, along with dynamic exercises.

Features of Evgeniy Sandov's training system

All modern bodybuilding mechanics are based on the Sandow training system; several generations of weightlifters were trained in the main principles of progressive weights and resistance. Modern powerlifters pursue the goal of increasing muscle strength and endurance, while bodybuilders are more likely to strive to increase muscle mass in certain places and change their figure. Both have to deal with Sandow's legacy.

Exercises with dumbbells

The main principle is that weight gain should occur gradually, without jerks. Beginners should start with small weights: equipment weighing 1-2 kg is suitable for women and children, and 2-3 kg for men. The exercises last 30 minutes, but you can do them longer, up to an hour. It is permissible to divide the lesson into two 15-minute complexes. For Sandow, the most important factor for a successful lesson was extreme mental concentration on the exercise. He was convinced that the brain works wonders and can do even more than sports equipment. Main complex with dumbbells:

1. Lifting with a straight grip.
2. Reverse Grip Raise.
3. Alternating dumbbell curls for biceps.
4. Dumbbell curls for biceps with two hands.
5. Raising your arms to the sides.
6. Standing dumbbell press (military press).
7. Raise with outstretched arms in front of you.
8. Lifting with outstretched arms to the sides.
9. Rotation of dumbbells with outstretched arms.
10. Alternate lunges with dumbbells.

You should perform the exercises until your muscles hurt, until you feel a slight burning sensation. If you stop the number of repetitions in a set earlier, the results will be achieved more slowly. Modern specialists have somewhat refined and improved the technique of performing exercises, reducing their possible trauma to joints, ligaments and muscles. Be sure to follow these rules so as not to harm yourself. Sandow's developments and publications became the basis for modern weightlifting, and his scientific hypotheses regarding the participation of the brain in the training process have been repeatedly confirmed by scientists. Practice with pleasure and believe in yourself!

Good luck

Power numbers of Evgeniy Sandov

• His most amazing performance was fighting a lion. The animal was given a muzzle and special bags on its paws so that the predator could not use its claws. The lion rushed at the artist, and he caught him, held him and threw him aside.
• A platform was installed on the athlete’s chest on which stood three horses or an eight-person orchestra with a piano.
• Standing on a handkerchief, he held 27 kg in each hand and did somersaults with them, landing on the same handkerchief.
• Hanging in the air between two chairs, with support on the back of his head and heels, he could hold two people on his own body, like on a bridge, while holding 22 kg in each on his outstretched arms.
• He lifted and pressed a barbell weighing 115 kg, transferred it to the other hand, did a squat, lay on his back, holding the apparatus at arm's length above his head, then easily rose to his feet.

The predominant importance of conscious muscle contraction during exercise

This is the “nail” of the Sandow system, which forms the basis for successful development of strength

When performing each exercise, you should focus not on its result, not on the weight of the dumbbells, but on the process of muscle contraction itself. It is necessary to consciously contract the muscles; dumbbells serve only as an additional regulator of strength and uniformity in movements.

According to Sandow, the brain can do as much or more than dumbbells. It is precisely because of the great importance of this side of the system that in the explanations of the exercises the main muscle groups are given, by conscious contraction of which this or that movement is performed.