One of the most striking examples of reducing body fat to abs is Alexander Dobromil, who lost more than 30 kg. and significantly improved my body composition. He himself began training at almost 30 years old (not counting training at school and in the first years of college), when his own weight exceeded 110 kg.
Fame came to Dobromil after creating the video blog your fit, when in the first 2 years the number of his subscribers exceeded 350,000. Actually, in his videos he talked about the secrets of his success. His training program was based on the system of training each individual group on a separate day. Sometimes muscle groups were combined. In total, Alexander Dobromil conducted 3-4 such trainings per week. For example, on Monday he trained his legs, on Wednesday he trained his back and biceps, on Friday he trained his pectoral muscles and triceps, and on Saturday he trained his shoulders. There is nothing supernatural in this program. Classic training system for bodybuilders. The simple “raisin” is that the author described in detail all the training cycles, alternating exercises, approaches and repetitions. Everything is very simple and accessible. One of the areas of training is exercises at home for men.
Separately, the author talks about nutrition, without which results simply cannot be achieved. It is generally believed that to lose weight, you need to diet constantly. Dobromil, on the contrary, sees this as one of the most common mistakes - when a person greatly underestimates caloric intake and goes on a diet for months. The fact is that the body gradually adapts to low calorie content and slows down the metabolism to its level. As a result, a person eats little, but at some point he simply stops losing weight. According to Alexander Dobromil, you need to gradually reduce calories, and then, after being on a strict diet for a month and a half, start adding calories to your diet again. Ironically, an experiment among his subscribers showed that 8 out of 10 people begin to lose weight even faster when they add carbohydrates to their diet when leaving the diet. Then the weight increases slightly and stops in place. Thus, during the period of calorie reduction, the main stage of the diet and the “exit”, which together takes about 3 months, it is possible to lose, on average, 10-12 kg, which does not return. At the same time, the muscles become much stronger, more voluminous and more prominent. The author himself lost 17 kg in the first 2.5 months of such a diet. On average, his subscribers lose 10-12 over the same period of time. To be fair, I would like to add that this is not just general weight loss. This loss is precisely due to fat mass, water and “slags”. At the same time, muscle mass progresses significantly.
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.
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.
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.
How often should you train muscles to gain mass?
Author: Alexander Dobromil - trainer and author of the Your Fit video blog.
Place in the ranking of authors: 32 (become an author)
Date: 2016-07-21 Views: 11,272 Rating: 4.7
The growth of muscle mass and increase in volume depends on many factors that you have probably already heard about without me: nutrition, training and recovery. But the most important factor, around which all the others are tied, is muscle recovery and their supercompensation (when there are more muscles). And the whole joke is that no matter how much you train, no matter how much you sleep, no matter how much you eat, your muscles will never get bigger if there is not the most important thing - time for their recovery. And time is the key factor.
The Internet is full of articles and videos in which the authors encourage you to eat buckets of rice, kilograms of fish and drink liters of water, as well as perform basic exercises. But almost no one talks about the time required for recovery, and even if they do, it’s not always what it really is.
Have you ever come across a training program for gaining mass in which the muscle is trained less than once a week? Personally, I don't. At least online. It turns out that almost everyone’s muscles recover in exactly a week? Don't think. Just a weekly split is convenient. But nothing more. I agree that there are people whose muscles recover in a week, but this is not always the case.
When I first tried to train a muscle group less than once a week, I was amazed. Strength results and working weights, especially at the first stage, grew almost every workout, and I progressed significantly in both strength and mass. At that time, I started training the group once every 9-11 days and my split looked something like this:
- PN - legs
- PT - chest, shoulders
- Next PN: back, biceps, triceps
- Friday - legs again
Next, I changed the split, in which I trained 3 times in week 1, and only 2 times in the next week, but the breakdown by muscle group was already more detailed:
- PN - legs
- SR - shoulders
- PT - Back, biceps
- Next Tuesday - chest, triceps
- Thursday - legs again
The next week I trained again 3 times, and then again 2. The muscle groups were trained one after another.
Such a training program, in which a muscle group is not loaded once every 7 days, but worked once every 10-11, gave me such progress that I could not achieve before. After this, I began to practice similar training schemes on my clients, increasing the rest time for a specific muscle group. It was super. Those who stood still began to grow and increase their strength. And, contrary to popular belief, neither strength nor mass decreased from such rare training, but rather grew!
It is worth making a reservation that we are talking about natural athletes, which I am. If your blood is a concentrate of pharmacological drugs, I’m afraid this regimen may not suit you, although it’s also worth a try. If we talk about “naturals,” then the body’s ability to produce anabolic hormones is limited by the “power” of your glands, and, of course, the restorative abilities too. Therefore, in terms of genetics and time for recovery, people are definitely different from each other. And if it seems to you that you are training correctly and eating correctly, but there is no progress, try giving your muscles more rest. I can tell you from my own experience that in 8-9 cases out of 10 it helps.
Read my articles on tvoytrener.com and watch my video blog. Best wishes, Alexander Dobromil.
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Exercise sets
Alexander recommends including these exercises in your training:
- Squats
- Lunges (any option)
- Leg press in the gym
- Leg extension in the simulator
- Leg curls in the simulator
Back, biceps
- Pull-up
- Bent-over barbell row
- Vertical block thrust
- Horizontal block thrust
- Barbell curl
Shoulders
- Dumbbell lateral raises
- Seated dumbbell press
- Chin pull
- Arnold press
- Press
- Caviar
All exercises are repeated in 3-4 sets of 10 repetitions.
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.
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.
yourfitnesslife.ru
Hello! My name is Alexander Dobromil! I have been coaching for several years now, and for two years I have been running a video blog “your fit” on YouTube, where I share my experience in building a beautiful, strong and sculpted body. I talk about the transformation I myself went through and give recommendations that have helped thousands of people change.
— Using my training and nutrition system, in 2 years I lost 37 kg. excess weight and significantly increased muscle mass.
— Over 3 years, more than 800,000 users have subscribed to my video channel “yorfit”.
-Over the 3 years of my project’s existence, I helped achieve results and received letters of gratitude from almost 100,000 of my subscribers.
I have devoted the last years of my life not only to my transformation, but also to a deep study of training and nutrition, working with a variety of people, within the gym and online. I don't paraphrase magazine articles or quotes from books. Everything I talk about has been tested by many years of positive training experience. And I am clearly convinced that if you confidently move towards your goal, while choosing the right approach to the training process and nutrition, you will definitely achieve your goal and change not only your body, but your entire life! And your transformation, like mine, will begin with the right decision. Solutions to start...
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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.
Alexander Dobromil (born 1985) is one of those people who, not in word, but in deed, prove the effectiveness of a particular system. Alexander managed to lose more than 30 kg, after which he began video blogging and sharing the secrets of a beautiful body with his subscribers. Over the 2 years of the existence of the video blog your fit, more than 350,000 users have subscribed to Dobromilya, and many videos have received several million views.
The essence of the fat reduction system that Alexander Dobromil adheres to is a gradual reduction of carbohydrates in the diet. The reduction occurs in stages, where every few days another portion of carbohydrates is removed from the diet. As a result, the diet is reduced to approximately the following daily menu:
Breakfast: 25-50 g of oatmeal + egg whites
Afternoon snack: apple + handful of nuts
Lunch: fresh vegetables + protein (fish/egg whites/meat/seafood)
Snack: cottage cheese or kefir
Dinner: fresh vegetables and protein (fish/egg whites/meat/seafood)
Also, if you go to bed later than 11 pm, you can drink kefir at night.
Unlike most nutrition experts, Alexander Dobromil does not recommend staying on such a diet for a long time. His recommended maximum is a month and a half. This is followed by carbohydrate loading, when we again gradually include carbohydrate foods in the diet. The transition to a higher carbohydrate menu occurs within approximately 2-3 weeks. It turns out that the entire Dobromil course takes about 3 months. In such a short period, it is possible to get rid of 5 to 10.15 or more kilograms, depending on the amount of “extra.” The higher the fat layer, the more you can lose in the first months.
Of course, special attention is paid to training, which is carried out 3-4 times a week. Basically, these are strength exercises at home or in the gym. Among those who trained under the guidance of Alexander Dobromil, there are a lot of really good results, which can be seen here.
The video blogger’s videos and publications contain a lot of information that goes against the majority opinion. So, in 2022, having conducted an experiment on the social network Vkontakte, Dobromil proved that in most cases, when gaining weight, the reason for stagnation is a simple lack of time for recovery. The experiment involved several dozen men of different ages who, for one reason or another, found themselves in a “dead end.” After increasing the rest time between workouts, 80% of the subjects began to progress in muscle mass and strength. Thus, Alexander proved that the point is not always that a person does not work enough, but also that he often overworks.
Experiments are always new experience and knowledge, Dobromil is sure. And you need to use what has proven effective in practice, not in theory.
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.
Alexander Dobromil. Fat burning.
One of the most striking examples of reducing body fat to abs is Alexander Dobromil, who lost more than 30 kg. and significantly improved my body composition. He himself began training at almost 30 years old (not counting training at school and in the first years of college), when his own weight exceeded 110 kg.
Fame came to Dobromil after creating the video blog your fit, when in the first 2 years the number of his subscribers exceeded 350,000. Actually, in his videos he talked about the secrets of his success. His training program was based on the system of training each individual group on a separate day. Sometimes muscle groups were combined. In total, Alexander Dobromil conducted 3-4 such trainings per week. For example, on Monday he trained his legs, on Wednesday he trained his back and biceps, on Friday he trained his pectoral muscles and triceps, and on Saturday he trained his shoulders. There is nothing supernatural in this program. Classic training system for bodybuilders. The simple “raisin” is that the author described in detail all the training cycles, alternating exercises, approaches and repetitions. Everything is very simple and accessible. One of the areas of training is exercises at home for men.
Separately, the author talks about nutrition, without which results simply cannot be achieved. It is generally believed that to lose weight, you need to diet constantly. Dobromil, on the contrary, sees this as one of the most common mistakes - when a person greatly underestimates caloric intake and goes on a diet for months. The fact is that the body gradually adapts to low calorie content and slows down the metabolism to its level. As a result, a person eats little, but at some point he simply stops losing weight. According to Alexander Dobromil, you need to gradually reduce calories, and then, after being on a strict diet for a month and a half, start adding calories to your diet again. Ironically, an experiment among his subscribers showed that 8 out of 10 people begin to lose weight even faster when they add carbohydrates to their diet when leaving the diet. Then the weight increases slightly and stops in place. Thus, during the period of calorie reduction, the main stage of the diet and the “exit”, which together takes about 3 months, it is possible to lose, on average, 10-12 kg, which does not return. At the same time, the muscles become much stronger, more voluminous and more prominent. The author himself lost 17 kg in the first 2.5 months of such a diet. On average, his subscribers lose 10-12 over the same period of time. To be fair, I would like to add that this is not just general weight loss. This loss is precisely due to fat mass, water and “slags”. At the same time, muscle mass progresses significantly.
