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Throughout the history of bodybuilding, there have been very few Russian athletes who competed on equal terms with the most famous athletes on the planet. As a rule, these athletes represented various countries around the world. At the same time, it should be noted one of them, who not only made his way into the world elite of bodybuilders, but was also able to reliably gain a foothold in this world elite. You can be proud of this guy not only because of his high results. His name is Sergei Shelestov. If you look closely at all his photographs, you will notice his excellent physique and powerful muscles.

A long way to high results

Sergei Shelestov was born in a settlement in the Voronezh region called Talovaya, back in 1971. In this guy’s youth, few people knew about such a concept as bodybuilding, much less imagined it. This sport has been compared to athletic gymnastics. Despite this, this sport was practiced exclusively by a select few, who were popular among the population not because of their status, but because of the heights they had achieved in sports. These athletes differed from others in the definition of their muscles, which attracted the attention of many guys who decided to follow the same path. This inconspicuous boy from Voronezh did not immediately decide to take this step - to systematically increase his muscle volume.

Like most boys of adolescence, Sergei kicked a ball around the yard or ran around the neighborhood with his friends, playing various outdoor games. At the same time, he grew up to be an athletic, agile and strong young man. At school, he preferred to play football, being interested in wrestling at the same time. But as a high school student, Sergei switched to athletics, often hanging out in the gym to become stronger. Gradually, he developed a serious interest in strength sports, and later this interest transformed into a real passion. Shelestov began to regularly read methodological literature in order to fill the gaps of theoretical knowledge in this area, although it was very difficult to find the necessary literature at that time. During this period, he mastered some exercises that were aimed at increasing muscle mass throughout the body.

Much knowledge extracted from specialized literature helped Shelestov in the process of conducting his classes and seminars. Along the way, he took up powerlifting, which allowed him to receive the title of master of sports and win the Moscow championship, as well as take second place in competitions in Russia.

Sergey Shelestov has the following anthropometric data:

• Weight 122 kg, height 181 cm.
• Weight during the off-season is about 139 kg.
• Neck circumference – 48 cm.
• Biceps girth – 54 cm.
• Chest circumference – 144 cm.
• Waist size – 96 cm.
• Hips size – 77 cm.
• Shin size – 48 cm.

The career of a famous bodybuilder began while serving in the Soviet Army. He competed at the army championship, where he showed low results, although worthy of attention.

It was during this period that Sergei realized that he was capable of achieving much more, so he began to torture his body with daily grueling training.

And only in 1993, at the NABBA - National Association of Bodybuilders tournament, Sergei had his first success, which was expressed in taking an honorable third place.

Opinions about the situation of athletes

The opinions of bodybuilders themselves were divided into 2 camps. Shchukin says that this is not the first scandal of this kind, but previously everything ended in a stir on the networks. Girls whose biographies include similar activities are not excluded from the federation.

One of the striking examples is the tainted past of Daria Navarre, who became a bodybuilder. She has modeling experience behind her. She acted in porn films several times. Daria first came to the gym when her ex-boyfriend joked to her that dumbbells would “untie her belly button.” The athlete was not kicked out for such an “erotic” past.

Gostyunin Igor is completely on Dubinin’s side. He spoke quite sharply, saying that such people need to be driven out so that such athletes do not appear in the future.

Gusev Denis considers the decision of the director of the federation to be justified, but Seryozha cannot be condemned for the immoral video; the attitude towards him has not changed at all. If he lived in America, they wouldn’t do anything to him for such cuts. But in Russia, no less demands are placed on moral character than on physical condition, so the disqualification is fair.

In support of the athlete, Denis says that he did not do anything terrible. He understands that every person has difficulties, everyone chooses an accessible way to solve their problem. There is nothing illegal in his actions; he did not violate a single code of the Russian Federation.

Pavel Badyrov does not see anything reprehensible in the video for which Seryozha was disqualified and does not understand why the director immediately kicked out the bodybuilder without giving him a chance to correct himself.

Moving to Moscow

In 1994, Sergei left military service, writing a letter of resignation, as he served as a conscript. After that, he and his family moved permanently to the capital. This time was characterized by a turbulent political situation, so young people spent a lot of strength and energy to adapt to the rhythm of white-stone life. During this period, the family experienced everyday problems, lack of money, etc., which did not add optimism. Naturally, Sergei was worried about his family, since he had no education, profession or connections. In such conditions, finding oneself, especially in the capital, is extremely difficult, but Sergei proved that such barriers do not exist for him.

For some time, the future famous bodybuilder had to work in various jobs as a security guard, as well as as an instructor in fitness clubs, since by that time he already had significant sports experience, and in addition, he had the necessary physical characteristics. It is unknown how much longer Shelestov would have had to wander around the capital in search of his better destiny if life had not brought him together with an experienced bodybuilding coach Mikhail Golovnev. They quickly found a common language, became friends, and Mikhail agreed to become Shelestov’s personal trainer. After some time, he became his manager and promoter.

After that they began to work together. At the initial stages, neither intensive training nor constant participation in competitions in this sport brought any positive results. Only in 1998 did Sergei achieve significant success, winning the Russian Amateur Cup and the World Championship. In the same year, the athlete was awarded the title of absolute champion of Russia.

Athlete disqualification

In 2014, an unpleasant event happened that changed his usual way of life - he was disqualified from the FBI.

The head of the federation, Vladimir Dubinin, announced the reason for the punishment. He pointed out a violation of moral standards. All fans and acquaintances of Serezha were shocked by the committed act.

This has never happened before in the bodybuilding world. Maybe Seryozha decided to follow in the footsteps of American athlete Kai Greene, who posed naked. But in Russia they reacted to this with condemnation.

Bodybuilder Mironov starred in photo shoots in the nude. The athlete registered on various Internet resources under the name Serge Henir. The photographs are not too explicit; they can be called light erotica. But on some sites there are indecent photographs and videos of an intimate nature.

The influx and leaking of shocking photos to the Internet began after his victory in one competition. First, several pictures with a naked bodybuilder were posted on the social network VKontakte. Soon records of similar content were posted.

Judging by the logos, these videos came from online pleasure sites. The recordings contained homophobic texts, and then other stunning clips were posted online.

After the incident, bodybuilders began to call the nomination gay. Some representatives banned their athletes from participating. Uncle Seryozha reacted calmly to the statement of the functionaries.

As for the compromising photographs and videos, the athlete admitted his guilt. He said that he regrets the mistakes he made in his youth. Back then it was nothing more than making money. Similar incidents occurred before he joined the federation.

The athlete expressed great gratitude to those people who supported the athlete. Every day he received 300 messages from fans with kind words. The scandal was at one time actively covered on the Russian Internet.

After the shocking news, several gay clubs stood up for the athlete. They expressed their disapproval of Dubinin, who disqualified Seryozha.

Going pro

The beginning of the 3rd millennium was marked by the fact that Shelestov received a pro card, which guaranteed him participation in several professional NABBA tournaments. After this, Sergei had to take a break until 2005 to solve family problems related to settling in Moscow, since housing and funds were still difficult. Despite this, Sergei constantly played sports, keeping fit. Therefore, he constantly became more experienced and stronger.

In 2008, Shelestov began restoring his canceled procard in order to take part in several world-class sports tournaments. A year later, the athlete made it to one of the serious bodybuilding tournaments - Mr. Olympia. Before this, in 2005, another Russian bodybuilder Alexander Fedorov took part in this tournament.

To this day, Sergei Shelestov alone represents our country at world bodybuilding tournaments.

Sergei has significant achievements in professional sports, such as the Grand Prix of Yekaterinburg and the Komi Republic, a bronze medal at the Grand Prix of Romania and third place at the Fibo Power Pro tournament. At the Mr. Olympia 2007 tournament, Sergei took only 16th place, and at the Arnold Classic he even ended up in 8th position, which indicated the significant growth of the athlete.

Athlete's strength characteristics:

• 360 kg 2 times in squats.
• Bench press - 200 kg 10 times and 240 kg 1 time.
• Deadlift – 360 kg.

According to Mikhail Golovnev, Sergei Shelestov is an athlete who has no vulnerabilities. The Russian athlete not only trains on the gym himself, but also teaches beginners. There are many videos with the participation of Sergei Shelestov posted on YouTube, where he intelligently and meaningfully comments on various exercises and explains the key to his success. This athlete pays most attention to developing the muscles of the pectoral girdle and biceps.

References

1. Bodybuilding.com. "Sergei Shelestov." bodybuilding.com.
2. ^ a b c d f
   “History of the Sergei Shelestov competition and photos, part 1.” musclemecca.com. April 5, 2009. Retrieved 2015-04-06.
3. ^ a b c d e f g h i j k l m p
   “Sergey Shelestov” (in Russian). musclepit.ru. Retrieved 2015-04-06.

Nutrition for Denis Gusev

When Denis is asked about the menu, he replies that his diet is not limited to chicken fillet and cottage cheese. He eats a lot of seafood and tries to change the menu more often. Eating up to 7 times a day.

• In the morning - oatmeal with milk and a spoonful of honey.
• This is followed by 3 meals of proteins with slow carbohydrates: fish of different varieties, beef.
• He prefers buckwheat as a side dish due to its low glycemic index and vegetable protein.
• Be sure to eat vegetables.
• For dinner, she often eats salads with seafood and cottage cheese with whipped egg whites.

Denis advises his subscribers to create programs wisely and choose food more carefully.

Born, raised, studied...

Dmitry Seliverstov is from Ulyanovsk. He was born in 1982. His biography once again confirms that family is the beginning of all beginnings. A future that begins when a six-year-old child goes with his father to judo and sambo training. And then, together with your classmates, you don’t miss training in the football section, then in tennis or track and field.

Well, in the 90s the country was gripped by serious interest in martial arts. Dmitry did not stand aside either. However, sports were not the only thing in his life. Youth organizations, social movements, art school. Dmitry had to make decisions in life more than once. For example, at the age of 16, Seliverstov entered the FSB Academy, nine years later there was the Diplomatic Academy of the Russian Foreign Ministry.

Then a sharp turn from a military career towards environmental activities, the creation of economic zones, and international activities. An unknown life outside of sports ended in 2014, after graduating from the presidential management training program with a specialization in innovative project management.

Achievements

The goal is to make the world a better place!

And suddenly in 2015, out of nowhere, an unknown absolute champion of Russia and Eastern Europe in bodybuilding in the “Beach Bodybuilding” category, Dmitry Seliverstov, appeared in bodybuilding:

• first place at “Alex-fitness – 2015”;
• first place at the Open Cup of the Northwestern Federal District, absolute winner of the cup;
• first place at the Russian/Eastern European Cup “Samson-38”;
• absolute winner of the Yashankin Cup – 2015;
• winner of the Arnold Classic 2016 in the Men's Physique category.

What! Of course, this phenomenon was like a jack-in-the-box for fans of competitive bodybuilding. But not for Dmitry.

With a height of 184 centimeters, weight 88 kilograms. Due to his constitution and preferences, he understood that becoming a “classic” or “heavy” was not his path. And “men physics” is just what you need. And all this time, for 18 years, he was engaged in this direction, training with weights was also in his practice.

A gym buddy, looking from the side, said why not Dmitry take part in the tournament as part of the Power Pro Show 2014. Then he still had no beard. So they didn’t remember him.

A timely idea brought him to Yashankin, whom Dmitry asked to become his coach. After analyzing all the mistakes of 2014. And they became friends only later. The guarantee of friendship was Seliverstov’s character traits: determination, dedication, hard work. Dmitry did not hide the fact that his goal was to become a champion. And he did, and age has nothing to do with it. I came, I saw, I conquered. This is character.

But he is different even from the competitors in beach bodybuilding. Some kind of sophistication of the image. And not to say that any diet is special (so, a full variety, as he says).

Casein, whey protein, amino acids and BCAAs, microelements and vitamins from sports nutrition. And the training program before the performance is no different. Two strength and two cardio (cross-country running, cycling). Cardio on an empty stomach, after training for 20-30 minutes.

Vitaly Dan's training and nutrition

Vitaly Dan is a professional bodybuilding and fitness trainer, so the athlete is forced to constantly maintain his athletic shape. Dan works out in the gym every day for 1.5-2 hours. Each workout focuses on one large muscle segment. The basis of the program is 2-3 basic exercises, which are complemented by several isolating exercises. Dan's main areas of focus are weightlifting, fitness and cardio.

Leg workout

1. Half-weight machine leg press 2. Full weight machine leg press 3. Smith machine squats 4. Standing calf raises

Tips on how to pump up your arms

After each workout, perform biceps curls 20-30 times, 5 sets with light weight. From his own experience, Vitaly Dan was convinced that the circumference of the biceps increased by 2-3 cm. After a month, the working weight needs to be increased. For further pumping, it is recommended to perform partial repetitions with limited amplitude. This approach allows you to take on more working weight.

List of effective exercises for biceps:

1. Barbell curls 2. Biceps pull-ups 3. Alternating dumbbell curls 4. Hammer

List of the most effective exercises for triceps:

1. Close-grip press 2. French press 3. Dips 4. Overhead dumbbell extension 5. Push-ups

Chest workout

1. Bench press on an incline bench. Over 4-5 passes, Vitaly Dan gradually increases the working weight to 111 kg. 2. Hammer press 3. Crossover press while lying down 4. Crossover press while standing

Principles of nutrition

Vitaly Dan adheres to an interval diet with alternating periods of weight gain and cutting. During the drying period, the athlete prefers to adhere to intermittent fasting and eats only once a day. The range of products is not limited, but be sure to take into account the number of calories.

During the weight gain phase, Vitaly Dan eats 7 times a day. The serving size increases several times. The basis of the diet is protein-rich foods: egg whites, chicken breast, white fish and legumes. The menu is complemented by dairy products and cottage cheese. Porridge is an excellent addition. Nuts and pumpkin seeds are ideal snacks.

The beginning of life's journey

Sergei Mironov was born on March 8, 1990 in the city of Slantsy. He started doing fitness from early childhood. At the age of 15, young Sergei finally decided that bodybuilding would become his main occupation. He bought a barbell and began to master it on his own at home. The process of pumping up muscles was a long and very tedious task. During the training, this novice athlete combined the intensity of training with the use of a special diet.

Thanks to his perseverance and strong character, he was able to achieve the desired results. Sergey Mironov, for whom bodybuilding is an important activity, dreamed of becoming a professional athlete in the future. He managed to fulfill his dream. But because of the scandal, he was forced to leave the sports arena ahead of time.

Yashankin Dmitry Alexandrovich

Dmitry is the son of the famous bodybuilder and master of sports in weightlifting Alexander Yashankin, a famous bodybuilder, blogger, coach of the Reebok team, winner of the Arnold Classic tournament in the classic bodybuilding category in 2012. Dmitry is also a two-time world champion (2000) and a two-time European champion in fitness (2000-2001). After such success, Dmitry decides to compete in another category - classical bodybuilding, and in 2006 he turns to coach Alexander Vishnevsky for help. And the result was a victory at the Arnold Classic.

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What are we training today?

Publication from Dmitry Yashankin (@dmitryyashankin) Sep 23, 2022 at 12:00 PDT

Sergei Boytsov's training

According to the young man, he achieved his success in bodybuilding solely through perseverance, painstaking work, a properly designed program and strict adherence to it. Sergey trains daily, loading each muscle group separately. In addition, arm training is highlighted separately.

So, Sergei Boytsov’s training program is designed for everyday work. A fairly detailed version of the training has been published on the bodybuilder’s official website. In addition, the athlete is engaged in preparing individual lessons for a certain fee. The basic principles that need to be followed to achieve Sergei's results are presented below:

On the first day, the main emphasis is on training the chest muscles. The training complex includes both basic exercises (bench press, dumbbell bench press) and isolating exercises (dumbell curls, arm curls in the simulator)

Thanks to this combination, maximum activation of the chest muscles and stabilizers is achieved, and the biceps and triceps are also included in the work, albeit weakly. On the second day, the bodybuilder focuses on the legs, namely the quadriceps. These front leg muscles, when pumped up, give the body an impressive appearance.

The program includes basic exercises: squats and lunges with weights and exercises for the calf muscle (seated calf raises). On this training day, the torso muscles are not used, they are given rest. The leg muscles work in full. They train only once a week. But this is enough, since the muscles are very bulky and require more time to recover. The third day is devoted to training the core and back muscles. Sergey rightfully considers the main exercise in this workout to be the overhead pull-down behind the head and to the waist. They perfectly work the latissimus dorsi muscles (provided that the execution technique is strictly followed). And exercises such as hyperextension and pullovers strengthen the lower back, giving additional load and burning the maximum number of calories. Those who do not believe that this works need to pay attention to Boytsov’s photograph. He has highly developed lats and a narrow waist. Thus, a V-shaped back is visually created. The fourth training day in Sergei Boytsov’s program is reserved for repeated weekly training of the chest muscles and working out the shoulder girdle. This again includes basic chest exercises (barbell and dumbbell presses on a horizontal bench). In addition, shoulder exercises consist of barbell rows to the chest and raises of the arms to the sides. Close attention is paid to the shoulders, since the development of all other muscles and the appearance of the athlete depend on their width and power. On the fifth training day, exercises are performed to train the arm muscles. These are primarily biceps curls and heavy triceps exercises. All exercises are combined into supersets. That is, first one approach is performed on the biceps, then after a minute's rest - an approach on the triceps, then repeats all over again. While the bodybuilder is doing biceps exercises, the triceps are resting and vice versa.

It is worth paying attention to the fact that all the exercises that are in Sergei Boytsov’s program are performed in at least 4 sets of 10–12 repetitions. That is, his program is not aimed at gaining muscle mass, but at creating a beautiful, sculpted body

Bodybuilder workouts are perfect for people who are overweight and want to look more like a fitness model. There is no need to lift super heavy weights here.

Alexey's training

The athlete has been working on Andrei Prokofiev’s program for many years. All exercises are designed for 10 repetitions in 4 sets or 3 x 12. Warm-up consists of 4 sessions. At each training, the practices are swapped. Before competitions, Lesha uses cardio exercises and supersets.

Day 1: working chest, triceps, ankles

• presses on a flat and inclined bench while sitting in a machine;
• arm extensions in a block simulator;
• straight grip presses;
• toe raises standing with toes inward, sitting with toes apart.

Day 2: shoulders

• swing to the sides;
• seated chest press;
• seated straight row;
• T-traction;
• horizontal block pull with different grips;
• "Hammer";
• lifting the bar onto double-headed beams.

Day 4: quadriceps

• squats;
• leg extensions in the simulator;
• seated presses.

Day 5 - repeat the program on the shoulders.

Day 6

• different types of rods: tilted, horizontal and vertical on a crossover;
• working on the horizontal bar with a wide grip;
• leg curls while standing and lying down in a machine.

Favorite exercises are flat bench presses, biceps curls, squats, overhead bar presses.

Now he trains at the Almaz club in St. Petersburg, which belongs to the Sportlife network.

Development strategy from an untrained overweight beginner to a ripped athlete

Many people, planning to take care of their figure, first decide to get rid of excess weight, and only then gain weight and pump up muscles. Stas Lindover believes this approach is incorrect. If your diet is unbalanced, it will be enough to review the percentage of nutrients and gradually introduce regular aerobic exercise. But when it comes to slow metabolism, then the issue of proper nutrition becomes most important.

You should not separate the process of fat breakdown and accumulation of muscle mass. These metamorphoses with the body must occur in parallel. But the amount of carbohydrates sufficient to maintain shape can only be determined through experiment; no formal calculations are suitable here. The main thing is that the carbohydrates consumed do not lead to obvious deposits of adipose tissue. The ratio of the amount of fats and proteins consumed always remains the same, no matter what task the athlete faces. That is, only carbohydrates need to be controlled.

Interesting facts and answers to questions

» Kirill Sarychev is the founder and president of the World Raw Powerlifting Federation. The athlete adheres to Orthodox views. Faith in God fills Sarychev's life with meaning. The athlete consciously chose Orthodoxy at the age of 16. Since then, Kirill has prayed every evening, thanking the Creator for life and health. The powerlifter’s idol is Ermolov Alexey Petrovich (Russian military leader, statesman and diplomat from the times of Tsarist Russia). Sarychev plans to open a point selling the most juicy, properly cooked and tasty burgers.

Hobbies

Cars are another passion of Sarychev. The athlete loves to attend various exhibitions and events dedicated to the presentation of new cars, and also often participates in races himself. The car of the legendary powerlifter is a figure eight built to look like a Lamborghini.

Sarychev is also keen on shooting; the athlete spends many hours at the shooting range and at the shooting range. For the Russian giant, shooting is a way to relieve tension and cope with stress.

The athlete is also interested in tourism.

Where did you study?

In 2002, Kirill graduated from secondary school No. 1 in Pugachev. Higher education – postgraduate studies at the Saratov State Agrarian University named after N. I. Vavilov.

What does he do and who does he work for?

As president of WWPF, Sarychev conducts competitions, championships and seminars in various cities of Russia. Various sporting events under the leadership of the Federation are held in Poland, Iceland and many other countries. Every year Sarychev holds the International Sports Festival Sarychev Power Expo.

What watch does Kirill Sarychev wear?

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One of Sarychev’s calling cards is his wristwatch – a diver’s watch 195ChS with a black leather bracelet from the Zlatoust Watch Factory.

Personal records

Raw bench press (RAW) – 335 kg Deadlift – 372 kg Squats – 400 kg Powerlifting (SPSS): bench – 310 kg, deadlift – 380 g, total – 690 kg Powerlifting: squat – 360 kg, deadlift – 402.5 kg , bench press – 320 kg, total – 1082.5 kg World champion in powerlifting among juniors Absolute record holder of Russia, Europe and the World in bench press without equipment

Injuries received

During his sports career, Sarychev tore his chest muscles and latissimus dorsi muscle, and repeatedly suffered sprains in his leg.

In 2015, before a performance in Australia, the athlete was attacked by a man with a knife. Sarychev was wounded in the chest near the heart. Fortunately, no vital organs were damaged. Despite the injury, Kirill performed in front of the Australian public.

Attitude to steroids

According to Kirill Sarychev, it is almost impossible to achieve results in professional sports without anabolic steroids and steroids. The athlete boils down a conversation about pharma to one joke: “My friends are all alcoholics, but I love sports and anabolic steroids.”