Everyone who has ever set the goal of pumping up for the summer, at least once, has heard about the legend of bodybuilding - Stas Lindover. Russian bodybuilder Lindover, of Jewish origin, has gained popularity since the time when he started his blog with training videos on a popular website. After his channel received a large number of views, Stas began to actively recruit students and conduct trainings and courses. New videos, over time, ceased to be particularly popular.
Lindover tries to exercise every day and, in turn, do not forget about proper nutrition. Today we’ll talk in more detail about how he managed to achieve such phenomenal success in sports.
- According to an already deep-rooted tradition, Stanislav Lindover conducts a training cycle that lasts throughout the week. This is not due to the fact that Lindover’s body needs to be given the necessary rest to gain strength, but also with many European trainings, because having the materials and experience of the articles, each muscle group should be worked out in one week. It takes about 5 days to develop the largest muscle groups, and about three days to develop the small ones.
- At the moment when Stanislav Lindover began to play sports, science had not yet given truly detailed explanations of this phenomenon. However, later physiology data began to describe mechanisms that have a greater effect on the body. They also affect the time it takes to restore them after a full load.
That is why Stas Lindover tries to use any program that he has personally compiled. It says that you need to engage in sports and similar exercise for the body at least 7 days a week.
- Since strength training is designed to synthesize breasts and protein in them, you should not trust those trainers who are confident that they can help you create a beautiful body. Muscles will not grow by leaps and bounds on their own, even with such a busy schedule and fitness routine.
The key point of such training is the active restoration of muscle mass after training. Complete recovery of the body can take from 2 to 3 weeks of painstaking work, depending on the preparedness of the body. Therefore, such loadings by Stas Lindover should not be extended over a longer period, taking into account all the physiological needs of the training person.
How does hormonal nutrition affect recovery?
- The muscular part of the chest and back itself recovers much faster than the tendons. Therefore, reaching the maximum weight cannot be achieved earlier than in two weeks.
- Specialized supplements for athletes provide the excellent ability to recover faster from loading the chest and body, but their new features should be sure to consult with a doctor or trainer you trust.
Brief biography of Stanislav Lindover
Russian bodybuilder and champion Stanislav Aleksandrovich Lindover was born in 1972 in St. Petersburg, Russia. As a child, Stanislav was distinguished by a thin physique and poor health. However, Lindover was distinguished by boorish behavior and intemperance in behavior. After being diagnosed with rheumatic heart disease, the guy was released from physical education, Stanislav was only allowed to throw a ball.
In his teenage years, the boy enrolled in the javelin throwing section. And although Stanislav liked sports and practiced many times more than necessary, he did not achieve outstanding results. At the age of 17, Lindover became interested in bodybuilding and decided to try his hand at the gym. Soon the hobby grew into a lifelong endeavor.
After graduating from school, Lindover defended his diploma as a bridge construction engineer. However, the decision to connect his life with sports led to the fact that the athlete also graduated from the College of Fitness and Bodybuilding. Ben Weider in Moscow.
The future champion began his sports career as a sports club administrator. In 2006, Lindover appeared on the big stage for the first time. The first results were not outstanding, but the athlete continued training under the guidance of Andrei Pugachev.
As a child, Lindover suffered from a severe sore throat. Complicated streptococcal infection led to the development of rheumatism and heart disease. In 2008, as a result of a sports injury, the athlete suffered damage to the radial nerve. However, Stanislav did not give up and after a long rehabilitation returned to the sport.
In 2011, Lindover took part in the fight for the title of European champion and won the overall category. Over the next four years, the athlete mainly takes part in Russian competitions. In 2015, after several years of successful performances, the bodybuilder decides to devote himself entirely to coaching.
The beginning of the sports journey
Stas Lindover was born on March 21, 1972 in Leningrad. As a child, his parents took him to all kinds of sports clubs. In the 4th grade, Stas fell ill with a sore throat, and after this the disease developed complications. At such an early age, doctors diagnosed him with a heart defect and joint disease. Doctors strictly forbade Lindover from playing sports.
Despite all the prohibitions, in the 6th grade he went to the javelin throwing section. He failed to achieve great success in this sport, and soon he completely abandoned this hobby. It was in the javelin throwing series that Stas Lindover began to become familiar with strength training equipment. In high school, this athlete was well developed physically. In his last year, Stanislav began to think about a career as a bodybuilder.
Training and nutrition
Vanity and pride are Lindover's main motivators. An athlete often looks for real and virtual opponents for himself and strives to surpass. Strict discipline is Stanislav’s main principle. The athlete develops a training program intuitively, but each individual day is devoted to one large muscle group. Lindover's approximate training schedule:
» Monday: chest segment » Tuesday: shoulders » Wednesday: back » Thursday: triceps » Friday: legs » Saturday: biceps » Sunday: stretching and microbuilding
Stanislav practices every day. Sometimes the number of athlete’s training sessions per day reaches 10-11. Even during individual sessions with clients, the athlete strives to demonstrate the exercise technique and perform sets as accurately as possible.
A bodybuilder carefully monitors his body mass index. To maintain shape, Lindover consumes large amounts of protein foods. The basis of the diet is fish, chicken and turkey. A third of your daily protein intake comes from protein shakes.
The athlete prefers buckwheat, brown rice and pearl barley as complex carbohydrates. Fats in Stanislav's diet are represented by olive oil and fish oil. Number of meals – 4, snacks – 2. For work trips, Lindover prepares portions in containers in advance.
Number of daily meals
Stas Lindover takes 3-4 nutritious meals a day, and also consumes protein in the form of sports nutrition 2 times. This athlete eats the carbohydrates contained in the porridge for breakfast and lunch. For dinner he prefers meat, fish, vegetables or chicken. The main component of Lindover's diet is protein. And when there are too many of them, the athlete leaves one day without proteins, giving preference to complex carbohydrates. Despite the large number of different supplements that a specialized company supplies him with, the athlete’s diet is very small.
Photo by Stanislav Lindover
Periods of Best Muscle Growth
All athletes have long known that training stress is necessary to gain muscle mass. This should also be accompanied by proper nutrition. It is important to know that athletes need more effort to grow muscles, since their body and muscle mass are stable. At such moments, you need to use more complex methods. It’s easier for beginners in this regard. Almost any program will produce effective results in the first six months. And then it will be necessary to radically change the training system.
Interesting Facts
» Lindover competed in powerlifting competitions and bench pressed 190 kg.
» Favorite films: “The Last Samurai”, “Inception”. “Motto: “Do the same as everyone else, but better than everyone else.” » Stanislav’s first dumbbells are two tape recorders “Astra-209” and “Yauza”. » In 2015, the athlete was diagnosed with aortic valve disease. Lindover reconsidered his approach to training and developed a fitness program based on blood pressure and heart rate. » On the pre-competition diet, the athlete consumed up to 50 egg whites per week. “Lindover considers 2011 the most terrible year of his life, when his parents died, the athlete divorced his first wife and experienced a breakup with his daughter. Author: ForceMan from 20-12-2018, 21:52
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Personal life
The athlete was married 2 times. Little is known about his personal life with his first wife. After the divorce, her daughter remained with her.
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Stanislav Lindover and his wife Margarita Kirichu
Lindover's second wife, Margarita Kirichu, is also an athlete competing in the body fitness category. They met in the early 2000s when they started working at a gym. Before marriage, Stanislav and Margarita were friends for several years. It was she who supported the man when he was seriously injured.
The couple's relationship began in 2011, when the athlete divorced his first wife. 7 years later, on July 6, 2018, the lovers got married.
Exercise strategy for overweight beginners
First of all, the student must determine what exactly caused his obesity. There may be problems in the functioning of internal organs or other diseases. In such cases, the training program must be drawn up, taking into account the recommendations of doctors. If the disease is caused by ordinary overeating, then it is enough to add aerobic exercise. Athletes with a slow metabolism need to seriously consider their diet. Many trainers advise athletes to first carry out nutrition and training aimed at burning fat, and then at increasing weight. Lindover argues that these two processes can be combined if you correctly determine the amount of carbohydrates. The main thing is that the norm does not lead to fat deposits.
Stas Lindover, whose biography was very successful, might not have become an athlete if not for his desire and strong character. Despite all the difficulties encountered along the way, he won first places at prestigious bodybuilding championships.
Trish Warren - wife of Branch Warren
Interestingly, in 1999, Branch proposed to a girl as soon as he met her! No wonder the girl just ran away. And only in 2005 they began a relationship. By the way, Trish was a bodybuilder herself. She has an entrepreneurial spirit, which prompted the couple to organize their own business in 2006. Now they are successfully running their business.
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Happy Father's Day a day that I NEVER take for granted, and consider the most important role of my life. It's our responsibility as fathers to teach our children right from wrong, the importance of family, love, respect, strong morals and values, self-worth and work ethics so they have all the tools to have a positive impact and prominent future. It's not an easy job but the most rewarding. They are the future and we must pave the way so they can have better opportunities than we had. — @trishwarren1 — — #BranchWarren #fathersday #dad #truth
Posted by Branch Warren (@thebranchwarren) Jun 21, 2022 at 11:24 am PDT
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Love ❤️ hanging out in Gods Country with my love @thebranchwarren — overlooking Whitefish lake in Montana. — These new @officialgasp hoodies rock!!!! — — #Montana #BranchWarren #TrishWarren #GASP
Posted by Trish Warren (@trishwarren1) Oct 31, 2022 at 3:47 am PDT
One serving of protein
The amount of protein required for the natural plastic needs of the body, in almost all scientific sources, is approximately 1 gram per 1 kg of weight per day. As you know, protein and its peptide components, amino acids have a huge list of vital functions, such as: catalytic (enzymes), transport (hemoglobin), signaling (hormones) and many others. It is absolutely obvious that the production of hormones, enzymes and the maintenance of vital functions for our body is a priority, while large muscle volumes are, in fact, not needed. Thus, when we try to increase muscle volume, we must provide these processes with building material.
This is where the very same add-on comes from in the form of another 1-1.5 g of protein above the minimum required of 1 gram. As a result, we get 2-2.5 grams of protein per 1 kilogram of weight per day for men and about 1.5 grams for women (since women have smaller muscle volumes). If a bodybuilder weighs 100 kg, the protein requirement per day is 250 g, which is 8-9 meals of 30 g each. Agree, it’s not easy to create a schedule of work, training, and life in general in order to make 8 meals a day, and most importantly, it’s not necessary.
So how much protein can you eat in one meal for it to be absorbed?
To begin with, the protein is denatured in an acidic environment, namely under the influence of hydrochloric acid produced by the cells of the stomach. With a decrease in stomach acidity, in various forms of gastritis, the quality of digestion and formation of chyme (food bolus) decreases, and it is clear that either these circumstances must be taken into account or treated, if possible. Next, in the duodenum, the bolus is exposed to bile and pancreatic enzymes and finally enters the small intestine. This is where amino acids are absorbed into the blood.
The ability to digest protein is limited by the ability to absorb amino acids through the intestinal wall. To date, at least five specific transport systems are known, each of which functions to transport a specific group of relatives along:
- amino acid structure: neutral, with a short side chain (alanine, serine, threonine);
- neutral, with a long or branched side chain (valine, leucine, isoleucine);
- with cationic radicals (lysine, arginine);
- with anionic radicals (glutamic and aspartic acids);
- amino acids (proline, hydroxyproline).
Amino acids compete with each other for specific binding sites. For example, the absorption of leucine (if its concentration is high enough) reduces the absorption of isoleucine and valine. This circumstance, by the way, serves as the main obstacle to the full absorption of BCAAs with a ratio of more than 2-1-1. So how much is it in grams? The intestinal walls can allow 3 to 5 g of each amino acid to pass through. Protein of animal origin contains 20 amino acids, and it is easy to calculate by multiplying 20 by 3 and by 5, we get, respectively, 60 and 100 g of amino acids.
If we look at a physiology textbook, we can read there that the absorption capacity of the small intestine is normally much greater, up to several kilograms per day: 500 g of fat, 500-700 g of protein and 20 liters or more of water. It is clear that there is an ideal picture and a real one. In reality, few of us have visited a gastroenterologist and know the true state of affairs about our gastrointestinal tract.
Having these figures as a guide, I consider it rational to introduce a “reality” coefficient of 0.7-0.8, and then we will get 40-70 g of protein. Thus, 250 g of protein can be achieved in 4-5 meals, which I think is acceptable. The question is, how often should you take protein foods to maintain a uniformly high concentration of amino acids in the blood? A table of the time of digestion of food in the stomach can be easily found in competent sources, and then we turn to a biochemistry textbook and read that the maximum concentration of amino acids in the blood is achieved in 30-50 minutes (carbohydrates and fats slow down the absorption of amino acids). The time between protein meals can be taken 3-4 hours. It is worth considering that the smaller the size of your protein portion, the faster it will be digested, and vice versa. Large portions will require a longer time for digestion and, accordingly, absorption. Obviously, 10 g of protein will be digested faster than 60, because at a minimum the rate of release of proteolytic enzymes responsible for breaking down protein into amino acids is limited. You can feel this yourself through subjective sensations.
The result of everything written above can be considered the following. The amount of protein that can be fully absorbed at one time is 40-70 g, and the interval between doses should be 3-4 hours. Now the amount of protein that some professional bodybuilders consume (400-500g per day) doesn't have to look so crazy.
