Alexander Dobromil is a bodybuilder who has achieved excellent results in transforming his body and has written many training programs. He managed to overcome excess weight, losing 35 kg. Alexander has come a long way and now his weight gain program is helping other bodybuilders achieve their cherished goal. According to his programs, you can practice both in the gym and at home. Alexander talks in detail in his blog about what sports equipment can be used for training at home.
Biography of Alexander Dobromil
Fitness guru, trainer and video blogger Alexander Dobromil was born on August 16, 1985 in Khabarovsk, Russia. Attended secondary school No. 4, after which he entered the Khabarovsk Border Institute of the FSB of Russia. In high school and the first years of university, Alexander periodically visited the gym, but the classes were chaotic and unsystematic.
Worked as a supervisor at Nestle. Later he worked as a sales manager in a liquor store, reaching the position of head of the sales department. However, over time he decided to go into business and opened his own grocery store.
Today, Alexander Dobromil oversees two websites and maintains his own video blog on YouTube. All of the athlete’s projects are dedicated to the principles of a healthy lifestyle, balanced nutrition and training. Most video guides are designed for beginners. The athlete also conducts personal and remote consultations on the preparation and correction of a training program and diet.
Video review
“Natural bodybuilding” by Alexander Dobromil
Due to complaints about numerous errors and unfair distribution of materials, starting from June 2015, a critical analysis of Alexander Dobromil’s blog releases will be carried out.
Alexander states that aerobic training does not affect the secretion of growth hormone and burns fat to a lesser extent. However, a 2014 study showed the opposite results.[3] In addition, it has been proven that strength training does not cause the delayed increase in metabolism that Alexander is talking about.[4]
Strength or cardio
YouTube channel
Alexander Dobromil registered a video blog called “your fit” in May 2015. The project is dedicated to bodybuilding and fitness. In an accessible form, the athlete shows and talks about how to pump up and get in shape at home and in the gym. Some videos are devoted to the correct exercise technique. A separate block provides information on the principles of rational and healthy nutrition. More than 630 thousand fans have subscribed to the channel, and the number of views has exceeded 74 million.
Description of the training system
Alexander Dobromil offers the following training system:
1 Week
| Monday | Wednesday | Friday |
| legs | back, biceps | chest, triceps |
2 week
| Tuesday | Thursday |
| shoulders | legs |
3 week
| Monday | Wednesday | Friday |
| back, biceps | chest, triceps | shoulders |
As you can see from the diagram: in the first week there are three training days, and in the second there are already two. This allows you to take a longer break for muscle recovery.
Training and nutrition of Alexander Dobromil
Alexander Dobromil trains 3-4 times a week. The duration of the lesson is about 1.5-2 hours. The athlete combines exercises from weightlifting, bodybuilding, powerlifting and street workout. Each segment is intensively pumped every 7-10 days. The basis of the program consists of 2-3 basic exercises and several isolating exercises.
In addition to pumping up individual segments, Dobromil performs a set of exercises every day, lasting 20 minutes. Elements of the program are performed 15 times, the number of circles is 4-5. To increase the effectiveness of exercises, you can use additional weight, but Alexander works only with his own weight:
» Wide grip pull-ups
» Wide grip pull-ups with rubber loops
» Bringing your arms together in a crossover (fitness bands)
» Standing lat pulldown
Back workout
Exercises are performed once every 7-10 days. Number of sets: 4, number of repetitions: 10.
» Bent-over barbell rows » Wide classic grip pull-ups » Vertical pull-downs » Horizontal pull-downs » Block deadlifts
Supply system
Dobromil adheres to a cyclical diet, alternating periods of weight gain and cutting. The number of meals, regardless of the period, is 6-7. The athlete must take into account the compatibility of products, and also counts food intake and calories.
To lose extra pounds, Alexander adheres to a low-carbohydrate diet. The classic diet includes a sufficient amount of protein (meat and fish), fats (nuts and seeds), as well as vegetables and fruits.
Example of a daily menu
» Breakfast: scrambled eggs with tomatoes, green onions and bell peppers, cooked in flaxseed oil. » Second breakfast: a serving of protein shake. » Lunch: chicken breast with cilantro, eggplant and carrots, a handful of almonds. » Snack: perch with baked pumpkin. » Dinner: chicken breast with zucchini. » Second dinner: unsweetened low-fat cottage cheese.
This diet can be followed for no more than 1-2 months. The higher the percentage of fat tissue in the body, the greater the resulting weight loss. You need to exit the diet slowly, including new portions of carbohydrates every 3-4 days.
Alexander Dobromil: training program
Alexander Dobromil is a bodybuilder who has achieved excellent results in transforming his body and has written many training programs. He managed to overcome excess weight, losing 35 kg. Alexander has come a long way and now his weight gain program is helping other bodybuilders achieve their cherished goal. According to his programs, you can practice both in the gym and at home. Alexander talks in detail in his blog about what sports equipment can be used for training at home.
Photo transformation
Nervous work in a leadership position, constant risks when running his own business and a stressful lifestyle led to Dobromil gaining a lot of weight. Excess weight provoked problems with the respiratory, cardiovascular and endocrine systems. Energy and performance decreased progressively. At some critical moment, Alexander decided to pull himself together and improve his health.
Dobromil joined the gym and decided to stick to a diet. Alexander worked out 3-4 times a week, devoting each workout to a separate muscle group. The fitness program was described in detail, for each exercise the number of approaches, repetitions and working weight were indicated. Dobromil kept a training diary, where he carefully wrote down information about changes in body parameters, as well as his sporting achievements.
In 3 years, Dobromil lost 37 kg of excess weight. Thanks to persistent and systematic training, the athlete’s body acquired beautiful shapes and his muscles became prominent. Alexander not only continues to expand his knowledge about physiology and biomechanics and fitness and nutrition, but also shares information with his subscribers and fans.
Basic principles of training.
Alexander carefully studied the issues of drying the body and gaining muscle mass. But over time, he came to the conclusion that it is not at all necessary to know the intricacies of biochemical processes, but that you only need to remember two rules to achieve the desired result.
The first rule is: you don’t need to invent some super-complicated exercises; it’s enough to learn the correct technique for basic exercises for different muscle groups. The second rule says that it is not the number of workouts of one muscle group per week that is important, but whether there is enough time left for recovery. Recovery is the key to achieving results. It is necessary to increase rest time and reduce the number of workouts per week. Alexander Dobromil recommends training one muscle group once every 10 days. This will give the muscles enough time to recover.
Interesting facts and answers to questions
In addition to working as a trainer and remote consulting on training programs and nutrition, Dobromil is engaged in entrepreneurial activities. The athlete cooperates with an online sporting goods store.
Dobromil constantly positions himself as a supporter of natural bodybuilding. However, in an interview with Yuri Spasokukotsky, the athlete admitted that at one time he took steroids.
Author: ForceMan from 12-10-2018, 23:35
- 0
Alexander Dobromil: physical training program
One of the biggest problems an athlete can face is stagnation. When you plow and plow, but there is no result. And it would seem that you are doing everything right, but you cannot move from a dead point. The expression that applies very well here is: “If you are doing everything right and are not progressing, then it only seems to you that you are doing everything right.”
yourfitnesslife.ru/aleksandr-dobromil
Usually, when there is stagnation, it is recommended to eat more or change the number of repetitions, or change the system in general, but this does not always work. One of the pioneers who broke the system was Mike Mentzer. He argued that the reason for any stagnation lies in overtraining. His program consisted of very short and intense training, which was carried out no more than 2 times a week.
At the same time, 1 muscle group was trained only once every 14 days, and very “quickly”. This technique has many opponents and followers, since it is not suitable for everyone. However, the principles voiced by Mike Mentzer in his book “Super Training” are very interesting and deserve special attention.
The program written by Alexander Dobromil also deserves special attention. In his program, he used Mentzer's principles, but significantly modified it. He increased the rest time between training each individual muscle group and increased its intensity by adding supersets. On average, according to this program, 1 muscle group is fully trained once every 10 days.
On the social network Vkontakte, Dobromil conducted an experiment in which several dozen volunteers took part, who found themselves in “stagnation” according to classic seven-day splits. They were offered the program of Alexander Dobromil, according to which everyone began to work hard. As a result, almost everyone came out of stagnation and began to gain strength and muscle mass! Moreover, for some subjects, the increase in strength reached 20% within a month!
In general, Dobromil’s program is not distinguished by anything cosmic, but the approach to business is certainly creative and interesting. This is the same split, where in each workout we maximally involve a separate muscle group in the work, but the intensity of the exercise is much higher. In general, this is the same Dobromil mass gain program, only with increased recovery time.
It is worth noting that this is far from the only training complex of the author. This is rather an option for those who do not have time to recover by training according to the classic seven-day split, the link to which is given in the previous paragraph. Dobromil recommends a classic split, with medium-high recovery abilities. At the same time, he recommends a different nutritional system for gaining muscle mass or reducing body fat.
Source
Remove “garbage” from your head, and not just from your diet.
Even if you are the strongest person on the planet, you will not be able to hold a light barbell for long with your arms outstretched.
Sooner or later, all patience comes to an end. If you endure a diet that never ends, then sooner or later a breakdown will occur. If you force yourself to go to training, then sooner or later you will stop exercising. This can be listed endlessly.
It is impossible to change your body without changing your lifestyle and your values. An ordinary person, looking at a healthy lifestyle person eating broccoli with six-pack abs, will say: “that’s willpower.” And also healthy lifestyle practitioners add fuel to the fire: “you must endure, you must go towards your goal, you must, must, must.” You don't owe anyone anything.
Moreover, those same healthy lifestyle practitioners, in most cases, greatly embellish their achievements. Nobody tolerates anything there (in the global sense). A person who eats chicken breast year after year and exercises 5 times a day enjoys this process. This is his life. These are his values.
I know many athletes and healthy lifestyle enthusiasts. For them, any workout is a balm. Proper nutrition is the norm. Values in health, beauty, sports performance. They live by it. And, I’ll tell you, they don’t really strain themselves. I was there myself.
The difference between you and a healthy lifestyle person is in values. It's not normal for him to go get a burger and not go to workout. He's not interested. He, I repeat, has other interests and other values. That's the whole difference. And you can become like that (to one degree or another).
The problem is that in 99 cases out of 100 people “sit down” to the nutrition and training of a healthy lifestyle, without changing their values. As a result, he eats the breast, dreaming of a bun with butter. And the breakdown doesn’t happen because you don’t have the will. And because of the discrepancy between values and the way you live. No character here can last long.
[Alexander Dobromil] YOUR FIT HOME program (2018)
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