Basic "effective minimum" program for muscle and strength growth - alexei shredder

Alexey Schroeder caused a real sensation in the world of bodybuilding Some admire his physical form, while others criticize him. There are active and ongoing debates on the Internet about whether Alexey Shroeder is a natural athlete, or whether he is still a “chemist”. In this article we will tell you the facts, as well as our unbiased opinion about this man.

Personal effectiveness: maximum and minimum program. What to choose?

There are adherents of the so-called “minimum program”, that is, those who prefer to use a minimum of applications and programs sufficient to achieve their goals.
And, of course, in the other camp there are fans of the “maximum program”, which provides many functions for solving each individual time management problem. Let's take a closer look at each of these programs. Minimum program I've often heard complaints from people who are just starting to get acquainted with time management applications that they have so many functions that it is difficult to figure out how to use them. For example, an application like Toodledo seems very difficult to use at first glance. Although Toodledo can be called one of the best applications for organizing time. But the very fact that it has so many functions scares users away. Remember the Milk proved to be much easier to use. It doesn't have as many features as Toodledo, but it is simple and enjoyable to use. And both are quite effective if you get the hang of managing them. The main point is that if an application has too many functions, it can become confusing. It becomes unclear how exactly to use it in order to plan everything correctly. Applications with a minimal set of functions have been gaining popularity lately. Minimum applications include Simplenote, Ta-daList, SimpleGTD, pen and paper, and Remember the Milk.

Maximum program But not everyone is satisfied with the minimum set of functions. Some people prefer to have a variety of options at their disposal for each individual occasion and task.

When David Allen, creator of the popular time management method Getting Things Done (GTD), consults on personal productivity, he often quotes Albert Einstein's famous phrase: “Make it as simple as possible, but not simpler.” On the one hand, this phrase again brings us back to the minimum set of functions, but, on the other hand, in order to manage such complex tasks as project planning, email management, etc., you need to have at your disposal a sufficient number of different applications. Here I will once again mention an application such as Toodledo, since it has a lot of different tools and can be a good assistant in your quest to increase personal productivity.

I currently use OmniFocus, although it is quite an expensive app, I like it. In it I found a function that helps coordinate the completion of tasks with your location. At first glance, this may seem like a fashionable, but completely impractical tool. But I have found from my own experience that it is quite convenient for me, since I often travel during the work day. And I can constantly check with the help of an application on my iPhone which task is most rational to complete, given my location. Also among the good applications of their “maximum program” category are: OmniFocus, Evernote, Toodledo, Outlook, and OneNote.

So which is better? The last thing I want to do here is argue about which apps are better. Both the “maximum program” and the “minimum program” are worthy of attention and effective in their own way. I just want to give some recommendations that will help you choose a time management application. 1. You must like the program. If you don’t like it, then no matter how good it is, you will not achieve results. Therefore, you should choose what you like. 2. None of the programs or applications will make you more productive. Only you can do this yourself. Applications only help with this, nothing more. 3. There is no perfect program. There has never been and never will be a perfect personal time management program. So stop looking for the ideal, find what you like best. 4. Create a list of functions that you need in a program to manage your personal time. Compare your requirements with existing applications, and choose for your health what suits you best. 5. Consistency. Did you find what you were looking for? Wonderful! Now feel free to use the application without looking back at the new products that come out

So you will scatter your attention, it is unproductive

I wish you to find your “helper”.

Why is the person of Alexey Schroeder interesting?

Basic training program
First of all, Alexey Schroeder claims that he is a natural athlete (does not use steroids or other hormonal drugs). Moreover, if we assume that this is really the case, then its form can be called outstanding. He demonstrates too high strength indicators, muscle mass and relief.

If we assume that he still takes pharmacology, then such results can be considered quite natural. Although not every “chemist” will be able to achieve such a result, but at least for “chemical” training such results do not look incredible.

This is what causes a lot of hype around him. Some people believe him, some don't. There were even attempts to analyze his blood to identify “pharma”, but the results of the examination were presented to the audience in such a way that they should be considered doubtful (something was done somewhere, something was shown somewhere, there was zero reliability) .

Alexey Schroeder in his videos on YouTube talked about how he loves to eat cheesecakes. Because of this, in the circles of the audience who knew him, there was such a joke-meme as “Everyone can do it at cheesecakes” (by analogy with steroids).

Schroeder himself has repeatedly admitted that he owes his results not only to his training methods, but also to good genetics suitable for bodybuilding.

Recommendations

Basic training program in the gym for weight loss for girls

The best option is to distribute your workouts evenly, with equal intervals between them.

The athlete must make the most of nighttime sleep; this is an effective way to restore testosterone. Please note that it is important to fall asleep as early as possible, and not to observe the duration of sleep in principle. If you go to bed at three in the morning and sleep until lunch, the regeneration effect will be negligible, since testosterone was not synthesized to a normal degree

When training without doping, you should eat heavily an hour and a half before training and close the “protein-carbohydrate window” immediately after it. After the body adapts to the load, the program needs to be changed and complicated.

Catabolism caused by hydrogen ions

In addition to proteolysis during exercise, muscle cells undergo catabolism as a result of the accumulation of lactic acid in them, or more precisely, its breakdown products - hydrogen ions. Hydrogen ions and the resulting acidification of the internal environment of the muscle cell lead to the activation of so-called lysosomes, which destroy the organelles in the cell, including myofibrils. Lysosomes (from the Greek lýsis - decay, decomposition and soma - body) are structures in the cells of animal and plant organisms that contain enzymes that can break down (lyse) proteins, nucleic acids, polysaccharides, lipids. One of the functions of lysosomes is the destruction of structures unnecessary for the cell, for example, during the replacement of old organelles with new ones (with the natural aging of myofibrils), or the digestion of proteins and other substances produced within the cell itself. With excessively strong acidification, which can occur as a result of a large number of approaches per muscle during training, the degree of muscle destruction becomes so significant that it is possible to recover normally only with additional use of hormones.

In practice, proteolysis and activation of lysosomes in the muscle cell are inextricably linked with each other.

This makes it clear why some athletes begin to progress rapidly after significantly reducing the volume of their training load. They thus reduce the catabolism of muscle protein, which inevitably occurs during intense physical work, unless, of course, they are to blame for the lack of progress

These are the reasons, and not, for example, a banal lack of nutrients in the diet. And here, by the way, you can see another advantage of shortened programs - low energy consumption during training.

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Ratio of strength of different muscles of the body

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Excessive muscle protein catabolism during exercise

The catabolism that develops in muscle fibers during exercise is complex.

Proteolysis is the process of protein decomposition using proteolytic enzymes. Often, proteolysis is understood only as the breakdown of food proteins into amino acids due to the action of digestive enzymes in the stomach and small intestine, but it also has another meaning - the breakdown of the body’s own proteins during metabolism. The latter occurs when amino acids in muscle tissue are spent on energy needs. During exercise, both anaerobic and aerobic, proteolysis enzymes are activated in muscle cells, muscle tissue proteins are broken down into amino acids, and they begin to take an active part in energy supply.

How to distribute exercises between workouts

A universal training plan implies that the athlete visits the gym three times a week. With this frequency of visits, each workout should include six to eight exercises, which will take about an hour to complete. This time is enough to work all muscle groups within a week.

When practicing a classic program, it is advisable to structure each workout in a certain way. During the lesson, you need to work one large muscle group and one small one. This could be the chest combined with biceps or the legs and shoulders. In total, you should get from six to eight exercises, three to four for each planned muscle group. If possible, it is recommended to include a couple of exercises in your workout to work your abs.

This scheme is basic, but can be easily adjusted depending on the capabilities and needs of a particular athlete. If a person only works out twice a week, he should devote the first workout to the chest and back, and during the second visit to the gym, work the lower body. It is best to train four times a week, as this allows you to train three days according to the standard scheme, and devote the fourth to the development of lagging muscle groups. The workout must begin with a warm-up, which is recommended to use running or other cardio exercise.

Split options

What kind of mass splits can there be? In strength sports they are divided into three main types:

“Pull-Push”, where training alternates between pulling and pressing exercises.
Separation by muscle groups (the most popular option in gyms).
Divided into lower and upper body.

It is impossible to say for sure which option is the best. Each of the plans has its advantages, so the ideal option is to alternate them within one macrocycle.

For high-quality training of each muscle group, it is optimal to choose the second option. In it, the load is distributed so that all muscle masses are trained in a week. The “top-bottom” split is great for developing strength (maximum and explosive) and endurance. For an endomorph, this is the fastest way to progress, but in this case you will have to add 2-3 cardio workouts per week. Otherwise, it will be almost impossible to burn enough calories to avoid gaining excess fat.

Push-pull is a good choice for beginners, especially if certain muscle groups are lagging behind. As part of such training, you can distribute priorities to the right areas without ignoring other muscle groups. This option is not suitable for a three-day separation, because the muscles will not always have time to recover (especially small muscle groups). But with two push-pull classes a week, you can easily progress up to a year by changing the order and types of exercises.

YouTube channel: history of creation

In 2014, Alexey Klakotsky posted his first video on YouTube entitled “How to be shredded for everyday.” Schroeder's channel is dedicated to training, sports and natural bodybuilding. The vlogger uploads videos about the correct technique for performing exercises, the principles of nutrition and the choice of sports nutrition. Often, to popularize his channel and motivate fans, Schroeder participates in hacks and battles with other popular athletes and sports vloggers. Among the athletes with whom Alexey collaborated: Denis Semakhin, Grigory Skurakhin, Victor Blud, Yuri Spasokukotsky and others. In 2022, 200 thousand fans were subscribed to Alexey Klakotsky’s channel.

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.

Bent-over dumbbell row

Dumbbells are placed on both sides of the horizontal bench. The right leg, bent at the knee, is placed on the bench and tilted forward until the body is parallel to the floor.

With your right hand you should grab the edge of the bench. Take a dumbbell with your left hand, keep your back straight, palm facing inward. This position is considered the starting position.

While exhaling, the dumbbell is gradually raised, the elbow is kept next to the body, the body is motionless

At this moment, special attention should be paid to the work of the back muscles.

It is important that it is the back muscles that work, not the arms.

While inhaling, the dumbbell is slowly lowered to its original position. The exercise is performed three times, the number of repetitions is 10 times.

Squat with barbell held

Initially, you need to adjust your stance so that the bar is located above your shoulders. The barbell is loaded with a suitable weight. You need to stand under the bar and place it on the back half of your shoulders.

The lower limbs are positioned shoulder-width apart, with the toes turned outward. The head looks straight, and the back is arched in the lumbar region. This is considered the original position.

After inhaling, you should slowly sit down and move your pelvis back.

The squat continues until the top of the thigh reaches the level of the knee joint. Perform 4 sets of 10 times.

Creating a training program for 3 days from these basic exercises will not be difficult.

Alexey Shredder: a good example of how to pump without chemicals

A Belarusian living in Moscow, Alexey Klakotsky, is one of those who began training in semi-makeshift rocking chairs at the end of the last century. I came up with the idea of weightlifting together with my brother. While studying at the Agricultural Academy (BSAA), I chose bodybuilding as my main focus.

Among supporters of strength training, he is considered an older athlete (born in 1981). At least, it was precisely this circumstance that fans recognized as an excusable reason for his loss to St. Petersburg resident Viktor Blud (born 1991) in the 2021 round.

Network activity

Alexey Shredder posted his first video on YouTube in 2014. By this point, he had been famous online for about two years. He successfully performed in competitions with famous athletes and became famous for joint training with some of them, filmed on video.

The positive experience of public speaking and impressive personal achievements convinced the athlete to go online with his training and nutrition system.

Network users regularly leave feedback on the effectiveness of the system offered to them, citing examples from personal experience.

Shredder system

Alexey Shredder considers so-called force stress to be the basis of his methodology. In this case, we are talking about training natural bodybuilders. In other words, the athlete solves the problem of increasing muscle mass through persistent training without the use of hormonal drugs. Along with expressive relief, strength and endurance are acquired through his system.

Alexey Shredder's method is based on the following rules.

Advantage is given to basic exercises.
Each muscle group is pumped no more than once a week.
The rest between approaches during the training process is long, at least two minutes.
The increase in load increases in leaps and bounds from workout to workout.

Alexey Shredder welcomes the use of sports nutrition. His personal list of recommended supplements includes:

glutamine (prevention of muscle pain);
creatine (stimulation of muscle fiber growth);
vitamin and mineral complexes (maintaining energy balance);
carnitine (converts fat tissue into energy).

As for regular nutrition, Alexey Shredder recommends a balanced diet with a predominance of proteins, fiber, and carbohydrates. For “drying” he suggests a low-carbohydrate diet.

The athlete regularly reminds that his technique is the result of many years of experience, experiments, mistakes, search and comparative analysis.

Scandal

It’s hard to say whether Alexey Shredder would be so popular online if it weren’t for the constant hype. The scandal around his personality either subsides or flares up again, but does not stop at all.

The athlete himself claims that his impressive form and impressive performance are not only a training method that has been proven over the years, but also successful genetics. At the same time, he opposes the use of hormonal drugs to build muscle mass.

Alexey’s opponents claim that for a “natural” bodybuilder his data and achievements are too high, and vying with each other to express doubts about his “genetic genius.”

In 2022, Shredder was even persuaded to take a polygraph test. At the same time, he passed tests that were examined by the national anti-doping agency of the Republic of Belarus.

The published lie detector data looked tendentious and unconvincing and received a bountiful harvest of dislikes. The doping tests turned out to be negative. But while the showdown dragged on, a scandalous reputation was formed and entrenched in the public consciousness.

What exactly are we talking about?

Alexey Klakotsky (pseudonym – Alexey Shredder/ Alexei Shredder).
Height 183 cm
Weight 99.5 kg of dead wood (wording from VK page)
Bench press - 180 kg
Squat - 200 kg
Deadlift - 230 kg
Pull-ups – 10 times with a weight of 64 kg
Trained for 20 years without breaks
Constant shape

These indicators, confirmed by documents, arouse keen interest in the personality of Alexei Shredder. To these can be added a confident knowledge of the subject of discussion and the undoubted talent of a mentor. You can’t build a blogger’s career on hype alone. You need to have authority, only it gives rise to trust.

Exposure on a polygraph

In 2016, the online magazine about fitness and sports “Iron World” suspected Alexey Klakotsky of using steroids. The magazine invited the athlete to undergo a polygraph (lie detector) examination. After the video was published, a heated discussion took place between the editors and Schroeder about the veracity of the video; the athlete suggested editing. In response, Iron World offered to publish a copy of the experts' report (which was not done). In addition, the athlete passed tests at the national anti-doping agency of the Republic of Belarus. The results came back negative.

On the Internet, fans also heatedly discussed the situation, although most believe Schroeder’s statements about his naturalness. In general, fans agree that the scandal was just a PR stunt.

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Why is the person of Alexey Schroeder interesting?

First of all, Alexey Schroeder claims that he is a natural athlete (does not use steroids or other hormonal drugs). Moreover, if we assume that this is really the case, then its form can be called outstanding. He demonstrates too high strength indicators, muscle mass and relief.

Schroeder himself has repeatedly admitted that he owes his results not only to his training methods, but also to good genetics suitable for bodybuilding.

The beginning of sports and coaching activities, the path to success

Suddenly, as Alexey Shredder admits these days, the thought occurred to him: “Why not get into coaching? I’ve been training myself since school, and at the academy I won prizes in powerlifting competitions. We need to go to Minsk and start a coaching career there.” The athlete also confessed with a smile that his relatives rushed to dissuade him: who supposedly needs him in Minsk, a village guy, nothing will work out for him. “They didn’t do it out of malice, but because they were worried about me, they were afraid,” according to Klakotsky. But the young man insisted on his own and went to the capital of the republic to prove to everyone that he could become an excellent coach (and then a blogger).

2008

In 2014, the “Alexei Shredder” channel appeared on YouTube, where the athlete began to promote natural athleticism and a healthy lifestyle. The nickname “Shredder” was not chosen by Alexey by chance: the word “shredded” among bodybuilders means “muscular, with clearly defined muscles.” The athlete quickly began to receive subscribers on his channel, but a strange thing: along with his fans, the number of haters grew sharply, who tirelessly shouted at the top of their lungs: “He lies and doesn’t blush! He really is a “chemist”! It’s impossible to make such a figure for yourself in real life!”

It is difficult to guess the true reasons for the violent attacks on a straight athlete. Maybe he was too bold in “crossing the path” of companies selling steroids and other substances for bodybuilders? One can understand them: what if people realize that they can get pumped up on cottage cheese and meat, and stop buying expensive drugs? The scandalous event on the Iron World channel suspiciously suits Shredder's opponents. It turned out really well: first they released a video with the athlete, gained a huge number of views, and then “suddenly” they exposed him using a polygraph, they even brought in a psychologist, who said: “The athlete is not a sincere person.”

3 Klakotsky brothers

In the end, it was not Alexey who was exposed, but “Iron World”: the athlete passed a chemical test before filming at the Anti-Doping Center of the Republic of Belarus (August 4, 2016). In September, the test results were made public: Alexei Shredder did not have any banned or artificial drugs in his blood. But the deed had already been done, the stories on “Iron World” about the supposed “chemist” Klakotsky received a huge number of dislikes, even someone started a rumor that the athlete not only uses prohibited substances, but sells them! Some of his bodybuilding competitors also joined in the persecution of Alexey. You can also understand them: the man is taking away their audience on the Internet!

Interesting facts and answers to questions

Alexey Schroeder: chemist or naturalist?

There is no exact information about whether Schroeder uses steroids. Negative results of doping tests and a scandalous polygraph test did not resolve the issue of the athlete’s naturalness. Schroeder himself claims that he is not a chemist and completely denies the use of substances prohibited by the International Olympic Committee.

How much does he earn and where does he live?

As of 2022, Alexey Shroeder lived in Moscow, Russia. There is no data on the athlete’s income from the YouTube channel, advertising or work as a coach.

Opinion on sports nutrition

Alexey Schroeder has a positive attitude towards sports nutrition. The mandatory list of supplements that a natural bodybuilder must take includes:

» Glutamine to prevent muscle pain, lethargy and support immunity. » Creatine to stimulate muscle growth. » Vitamin and mineral complexes to support energy, immunity and accelerate recovery. » Carnitine to convert fat into energy.

Training and nutrition of Alexey Klakotsky

Training program

Alexey Klakotsky claims that he is a natural bodybuilder and has never taken chemicals to stimulate muscle growth. The athlete received his relief only thanks to proper nutrition, good genetics and hard training. Over time, the athlete's fitness program has undergone significant changes, depending on the goals, objectives and opportunities. One of Schroeder's videos shows his favorite program for building strength and muscles.

The core of the program consists of basic exercises; if desired, Klakotsky supplements them with isolating loads.

1. Bench press 2. Bent-over barbell row 3. French press 4. Barbell row 5. Hammer

1. Weighted pull-ups 2. Smith squats 3. 45-degree dumbbell press 4. Incline dumbbell rows 5. Crossover

1. Deadlift 2. Dips with weights 3. Standing barbell curls 4. Trapezium shrugs 5. Dumbbell flyes

Principles of nutrition

Alexey Schroeder prefers to adhere to a balanced diet, without drying stages. A total of 3 meals per day without a clear reference to time. The athlete does not accurately calculate BJU and calories. Schroeder adheres to the principle that at the end of a meal a person should remain a little hungry.

For breakfast, the athlete consumes protein, most often 300 grams of salted cottage cheese with honey. Beet sugar is completely excluded from the diet. As a dessert, Schroeder allows himself 1-2 bars of dark chocolate or grapes.

Klakotzky's lunch consists of a portion of carbohydrates, protein and salad. The source of protein is meat or fish: salmon, perch, beef, duck or turkey. Carbohydrates are represented by potatoes, pasta or rice. The salad consists of tomatoes, green vegetables, cabbage.

The snack can be represented by fruits (grapes, melon) or dark chocolate.

For dinner, Schroeder eats a serving of protein (fish or eggs) with vegetables (fresh vegetables). Sometimes Alexey prefers 5 eggs or cheesecakes.

Exercises

» Shredder operating weight: 150-155 kg. “The athlete starts with 60 kg for 12 repetitions - a warm-up set. The athlete does not straighten his arms all the way. » Rest 60 sec. » Next set – 90 kg for 8 reps. » Rest - 1.5 minutes. » Next – 110 kg for 7 repetitions. » Rest 2 minutes. » The fourth approach is preparation for the worker, weight – 5 presses of 130 kg. » Rest – 2.5 m. » Final preparation: 140 kg 3-4 times. » Rest 4 minutes. » Working set – 155 kg for 5 repetitions. Exercises must be performed with insurance. » Rest 5 minutes.

How to increase biceps: working on mass

If an athlete needs to build up his biceps muscle, then he needs to know how to gain the desired mass. The biceps is attached to the radius and scapula and serves to flex the arm. Knowing this and imagining the work of the flexor, you only need to select exercises to work it out:

Barbell curls for biceps. This basic exercise is the basis of everything. For high-quality pumping, it is better to use a barbell with a curved bar - this makes it possible to put more stress on your arms and minimize possible injuries to your hands. The grip used is wide, medium and narrow.
Lifting dumbbells. This equipment is even preferable, since the exercises can be varied by using “hammers” (inward grip with palms) or alternate lifting of dumbbells.
Pull-ups on the bar with a reverse grip. Its width also varies.
Kettlebells. They are quite suitable for this purpose with one drawback: the weights cannot be adjusted. You can, of course, use different weights, from 16 to 36 kg, if available.

Static exercises with weights will also help in training the arm flexors. To do this, you need to fix your elbows with a barbell, dumbbells, or kettlebells in a right angle position for about half a minute. At one time, the famous strongman Alexander Zass, nicknamed “Iron Samson,” paid tribute to statics.

If the athlete’s goal is long biceps, he needs to perform exercises to the full amplitude while standing or sitting, leaning his body back on an inclined bench.

If the athlete prefers a short (ball-shaped) flexor of the arms, then the exercises are performed bending forward or using a Scott bench - an inclined music stand.

Personal life

The athlete is married: you can find Svetlana Boyarina-Klakotskaya’s accounts online, but they are closed to outside viewing. In Alexey Shredder’s video, it is impossible to “catch” his wife: the athlete does not seek to show off his wife in front of the public, he also adds: “She is modest, shy to go on camera.”

Alexey Klakotsky with his wife

Presumably, the athlete’s wife is a professional oriental dancer: the young woman’s VK avatar photo is in the appropriate costume. There is also a group on Contacts led by Svetlana Boyarina: there you can buy handmade oriental dance costumes. The athlete's wife, judging by the photo in this group, is interested in making toys.

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Interesting facts and answers to questions

Alexey Schroeder: chemist or naturalist?

How much does he earn and where does he live?

As of 2022, Alexey Shroeder lived in Moscow, Russia. There is no data on the athlete’s income from the YouTube channel, advertising or work as a coach.

Opinion on sports nutrition

Alexey Schroeder has a positive attitude towards sports nutrition. The mandatory list of supplements that a natural bodybuilder must take includes:

Last news

In 2017, the situation, despite attacks from competitors and haters, was favorable for coach and blogger Shredder. Alexey had a desire to achieve more, and for this he decided to go to Moscow. Since 2017, the athlete has lived in the Russian capital and continues to promote his blog and social networks. Alexey regularly shoots videos not only with workouts and advice on exercise and nutrition, but also sets personal records in front of the camera. At the beginning of May 2020, in the courtyard of his house on a horizontal bar, he did 11 pull-ups with an additional weight of 65 kilos in front of the camera - without warming up!

Shredder's current form at the end of June 2022

Biography of Victor Blud

Childhood and school years

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An athlete rarely talks about his childhood and adolescence. It is known that Victor Blud was born in the northern cultural capital of Russia, St. Petersburg, on March 13, 1991. Victor is not the only child in the family; the hero has a sister, Zinaida, and a brother, Dmitry.

In 2009-2011 Blud studied at the Art Restoration Professional Lyceum No. 11. After graduation, he entered the National State University of Physical Culture, Sports and Health. P. F. Lesgaft. Victor received a bachelor's degree, graduating from the coaching faculty.

Student years and youth

Viktor Blud came to big-time sports at the age of 17. At first, the guy became interested in oriental martial arts, especially karate. In 2005, the guy won silver at the St. Petersburg karate competition. Over time, Blud became interested in juggling weights, which subsequently led Victor to weightlifting. The guy’s idol was Alexander Zass, nicknamed Iron Samson, who is famous for easily bending nails and coins with his fingers, and also hammering nails with his bare palm.

Biography of Alexey Stolyarov

Childhood and school years

Popular fitness vlogger Alexey Stolyarov was born on February 25, 1991 in St. Petersburg. The guy was introduced to sports from early childhood; Alexei’s grandmother was involved in figure skating and even received the title of Honored Trainer of the USSR. A strict mentor forced her grandson to run and devote time to physical activity every morning. In case of disobedience, Alexei was punished and even deprived of food.

In kindergarten, Stolyarov attended the sports swimming section and even tried his hand at figure skating. However, the grandmother categorically forbade her grandson to go on the ice.

Alexey's father worked as a fireman and also remained in excellent athletic shape. It was dad who became a role model for Stolyarov. During his school years, Alexey continued to play sports and even won gold at the city championship and silver at the Russian Athletics Championship.

Student years

Early successes in sports determined Stolyarov’s subsequent path. The famous fitness vlogger graduated from the National State University of Physical Culture, Sports and Health. P. F. Lesgaft. The athlete was awarded the title of candidate master of sports in bodybuilding and athletics.

Ballroom dancing

During his school years, his parents decided to send Stolyarov to ballroom dancing. However, the strict and authoritative grandmother was against the classes and Alexey soon left the section.

Basketball

In junior and middle school, Stolyarov played basketball. The athlete himself assesses his successes as quite good and, probably, even completely devoted himself to this area of sport. Unfortunately, at the age of 11, the boy suffered a fracture of the calcaneus, which put an end to his further career as a basketball player.

Athletics

At the age of 13, Stolyarov enrolled in the athletics section. At first the young man hated this boring and unpromising sport. According to Alexey himself, the only thing that made him continue to run was the presence of a large number of beautiful and athletic girls.

Alexey often defended the honor of his school at city sporting events and participated in competitions. In 2005-2011 The athlete became a multiple winner in St. Petersburg at distances of 60 and 100 m. Thanks to hard training, Stolyarov won silver at the Russian Athletics Championships in 2007. After analyzing the performance of world record holders, Alexey came to the conclusion that his skills were not enough for the international level.

Body-building

Fitness and bodybuilding became Stolyarov's passion. Alexey even became a finalist in the North-West in the classic bodybuilding category. In subsequent years, Stolyarov was invited as a coach and consultant to various talk shows.

Life before fame

Sports motivation music for training 2016

On many sites in his biographies they mention that he was born in Minsk, but this is most likely not true: in an interview for the GoB Channel, Alexey mentioned that he was from the Bobruisk region. He was born into a simple large family; the athlete and blogger has two brothers, the elder Pavel and the younger Fedor. While still at school, the teenager was fond of sports, developed an athletic figure and dreamed of entering the Olympic Reserve School. But his parents insisted that he become a student at the Agricultural Academy (according to the “force-man”): “I obeyed because they convinced me to go study for a serious profession,” this is according to Alexey.

He graduated from university in 2005, then the young man went to serve in the army (in the patrol service). For 3 years after the army, Alexey (information from an interview for the GoB Channel) lived with his parents in the village, helped them and tried to decide on the choice of his future life. In his words: “I’m an economist by education, but I started studying at eighteen, and at twenty-three I suddenly saw the light. I didn’t like “paper” work!” In 2006, a young man went to Bobruisk and got a job as a security guard at a casino - who would doubt that the muscular athlete was hired right away! But it lasted for three months: “There are scumbag clients all around, everyone smokes!”

Childhood and youth

There is very little information about the athlete; mainly, users are interested in his achievements, not his life. The real name is Bashun, “Blud” is just a creative pseudonym.

He was born in St. Petersburg and still lives there. Victor has a brother and sister: Zinaida and Dmitry.

Date of birth: March 13. The young man's age is unknown, approximately 24-25 years old. From 2009 to 2011 he studied at the Art and Restoration St. Petersburg Lyceum No. 11. Currently he is a student at the coaching faculty of the Lesgaft National State University of Physical Culture and Health. Celebrities also studied there:

Leysan Utyasheva;
Alexander Kerzhakov;
Olga Kapranova;
Vyacheslav Malafeev and other Russian sports stars.

Victor recalls that at the age of 15 he weighed 49 kg with a height of 156 cm, but already at 17 he began to actively engage in sports and set his first records.

At first it was martial arts, in particular karate. But later, his passion for kettlebell juggling became the main one and marked the beginning of Blud’s weightlifting career.

Vitya calls his idol Alexander Zass (Iron Samson), who was also short - 165 cm. Thanks to him, the athlete became interested in bending iron and hammering nails with his hands.

At the moment, the guy’s weight is only 72 kg, but he can lift twice or three times as much. In 2014, Blud became the Russian champion in armlifting.

Career

In 2013, Victor met his future partner, Alexander Kapralov. The guys trained together for a long time and decided to show people their abilities. Already in the spring they performed at the St. Petersburg city festival with a strongman show program:

Bending and unbending reinforcement and nails;
Deformation of household items (hot water bottles, reference books);
Numbers-interaction with the public, calling men and women to the arena.

After this, the young people seriously thought about creating their own permanent team. They called him “Strongmen of the Old School” and perform in Russian cities even now. The program changes frequently: new extreme and interesting numbers are added.

Anyone can order the show for their event. “It gives you incredible emotions when the crowd is looking at you. The real stress is when there is no one around,” Vitya says in an interview.

A little later, the partners created their own thematic group and movement for healthy sports. The name was left the same. The guys are against doping, chemistry, drugs, and call for training using special methods without training equipment and expensive sports equipment.

The Strongmen also have their own store, SSS, which offers sports support products: bar extensions and rubber loops.

Victor and Alexander publish their personal records and achievements in another group, “Typical High School Strongman.” Here they communicate with their fans and talk about their daily routine and training.

In 2022 there was an opportunity to receive a real certificate from the SSS. Various competitions were held and the winners were awarded prizes. But at the moment the project is closed for an indefinite period.

YouTube channel

The first videos appeared on the channel back in 2011. They were dedicated to Victor's personal training and his training methods. Now the blogger does not have many subscribers - 101,000 people.

However, even the most popular YouTubers can envy their activity. On each video, no less, and the most popular ones collect 300-700 thousand.

One of the most viewed videos is “Tearing Three Decks of Cards.” The name speaks for itself: the strongman tore 3 decks stacked into one in 40 seconds.

At the moment, Victor is posting his speeches, online training sessions, and interviews. Bends iron on camera, climbs ropes and lifts heavy weights - everything to attract new viewers to the channel.

The importance of proper techniques

Correctly selected exercises are half the success. You can sweat for hours in the gym, pumping iron, but not achieve good results. Recommendations:

If you have enough experience (at least one and a half to two years of training), you should use super series.
It is necessary to use a “pyramid”.
You can practice split training, thus placing more emphasis on the desired muscles.
Observe your “colleagues” and seek advice from them, especially if they are more experienced athletes. Other people's experience can also bear fruit.
Limit weights should not be used, the optimal number of repetitions is 8-12 times, the number of approaches is 3-4.

In case of stagnation in this group, the advice of a coach will be useful.

Alexey Schroeder caused a real sensation in the world of bodybuilding. Some admire his physical form, while others criticize him. There are active and ongoing debates on the Internet about whether Alexey Schroeder is a natural athlete, or whether he is still a “chemist”. In this article we will tell you the facts, as well as our unbiased opinion about this man.

How to correctly measure biceps volume

Take a measuring tape (tailors use it). In the absence of one, a school ruler and a strong thread (twine) will do.
Do not allow the tape or thread to sag or, conversely, tighten too much - the measurements will be unreliable.
Measurements are taken in the morning, when the muscles are not yet warmed up and relaxed.
You need to measure the biceps - the arm is bent at the elbow joint - in a tense state, and the tape is adjacent to the most convex places of the biceps and triceps. To clarify, you need to take not one, but two or three measurements - this will eliminate errors.