Ulisses William Jr training tips. Workout plan for building muscle

Have you ever thought of having a pumped-up body and building muscle? Do you want to know how to tone up your body? What workout routine has the most popular Instagram male bodybuilders? Nowadays, natural bodybuilding is very popular. One of the most attractive and famous athletes in natural bodybuilding can safely be Ulisses Williams Jr. and Lazar Angelov.

Ulisses is an athlete who trains without anabolic steroids. Has a workout plan for building muscle through intensive Ulisses Williams training, proper diet, sports supplements and additional cardio loads. He is considered a natural bodybuilder. By the way, he was Will Smith’s trainer.

His physique serves as a role model for bodybuilding athletes. The muscular definition of Ulisses surprises with the detailed drawing, the figure is symmetry and proportionality. By the age of 39, he conquered not one sporting line and earned the respect of the fans.

Ulisses Jr workout plan and training tips

Ulisses’ strategy:

15 minutes of HIIT cardio on a treadmill or Stairmaster stepper. One minute of running and walking. To increase the intensity, I shorten the rest time to 45 or 30 seconds, depending on the state of health. Famous bodybuilders have personal plans that are radically different.

Sergio Oliva admits only training for the whole body and practicing for 2 hours. Dorian Yates relies on muscle failure, Ronnie Coleman insists on multiple repetitions. Jay Cutler stands for the duration but does not exhaust himself with heavyweights. Everyone chooses the option that gives the best result. It depends on the structure of the fibres: l, lla, llb having different rates of contraction. His “signature” is in the Ulisses Williams training.

“Over the years I realized that the best option for me is 12-15 repetitions. Sometimes in strength training I do 4-6 duplicates in order to shock the muscles and urge them to hypertrophy. This technique works for me at 100%. “

Williams includes some exercises in the program, but “kills” muscles with large weights, slow repetitions, and pauses at peak points.

Monday: Legs

  • Barbell Squats 5 x12-15
  • Leg Press 5×12-15
  • Calf Raises 5×12-15
  • Leg Extensions 5×12-15
  • Lying Leg Curls 5×12-15
  • Stiff Leg Deadlifts 5×12-15
  • Seated calf raises 5 sets of 12-15 reps
  • Barbell Lunges 100 times

Tuesday: Back

  • Barbell Deadlifts 5×12-15
  • Weighted Pull-ups 5×12-15
  • One Arm DB Row 5×12-15
  • Cable Rows 5×12-15
  • Lat Pulldowns 5×12-15
  • Back Hyper Extension 5×12-15
  • DB Pullover 100 Reps

Wednesday: Chest

  • Incline Barbell Bench Press 5×12-15
  • Bench press 5 sets x 12-15 reps
  • DB Fly’s 5×12-15
  • DB Decline Press 5×12-15
  • Close DB Press 5×12-15
  • Cable Crossover 100 Reps

Thursday: Shoulders

  • Military shoulder press 5 sets of 12-15 reps
  • DB Lateral Raise 5×12-15
  • Arnold DB Press 5×12-15
  • DB Front Raise 5×12-15
  • Posterior DB Raise 5×12-15
  • DB Shrugs 5×12-15
  • Upright Rows 100 Reps

Friday: Arms

  • Barbell Curls 5×12-15
  • reverse barbell curls 5 sets of 12-15 reps
  • Close-grip barbell press 5 sets of 12-15 reps
  • DB Hammer Curls 5×12-15
  • Cable tricep extensions 5 sets of 12-15 reps
  • Preacher EZ Bar Curl 5×12-15
  • Body Weight Dips 5 sets
  • Lying Supinated DB Curls

Saturday: Wild Card Day
On Saturday, the emphasis is on shortcomings. The muscles that require attention by the multiple indicators for the week are trained.

Sunday: Rest

At the end of the main part of the workout, Ulisses Williams Jr. uses a cardio-loading system. It involves interval high-intensity workouts on a treadmill or stepper (alternating: 1 min run-1min walk) for 10-15 minutes.

Indeed, an indispensable condition for accuracy, and most importantly, the effectiveness of the entire complex as a whole is following. The use of proper breathing techniques, comfortable grip, and a qualitative warm-up before training. It is essential to visualize the desired physique and persevere in the gym, putting it to the fullest.

Height, weight, torso, biceps


  • height – 178 cm
  • weight – 84 kg – at competitions,
    93 kg – outside the competition
  • waist – 80 cm;
  • torso – 120 cm;
  • biceps – 50 cm.

Since childhood, Williams had a lean physique, which determined his desire for physical self-improvement. Ulisses Williams Jr. started bodybuilding at age 19 and continues to this day. Quite quickly this sport became a primary occupation in his life.

Ulisses Williams jr takes first place in the youth championship “2000_Platinum_Classic_NYC” in 2000. This achievement served as a powerful impetus for the further development of the athlete.

From 2001 to 2005 he took part in many sports competitions.

Here’s a list of his accolades:

  • «World Championships Las Vegas 2011»- 2 place
  • The «World Championships Las Vegas 2010»- 1 place
  • «World Championships Las Vegas 2005»- 3 place
  • «Superbody Championships Miami 2004»- 1 place
  • «Superbody Championships Miami 2003»- 1 place
  • «2003 Musclemania Atlantic» — 1 place
  • «2003 Fitness Atlantic Championships»- 1 place
  • «2002 Musclemania Atlantic» — 1 place
  • «2002 Fitness Atlantic Championships»- 1 place
  • «MET Championships NYC 2001»- 1 place
  • «2000 Platinum Classic NYC» — 1 place

The champion does not lose leadership positions and successfully participating in championships. This lead to an increase in his popularity in the bodybuilding environment.

Today’s realities

Nowadays, fitness model is the author of a unique Ulisses Williams training system. That he successfully implements to maintain his unusual appearance and business development.

In 2011, he continued to speak actively, then switched to coaching. Now he offers his own methods of Ulisses Williams training in social networks. He works a lot and keeps himself in championship form. He continues to act, does business, brings up 2 sons and is absolutely happy. In 2017, his photos and interviews embellished the first page of the Iron World.

Once, in one of the gyms, he met Simeon Panda, with whom he is now close friends. In 2010, the guys started to train together. Having recovered, Ulisses Williams decided to “shake old things”. He applied for a performance at the championship in Vegas, where he won.

How to change your physique?

Ulisses gave three tips to those who plan on to changing their physique. From his own experience, one of the most famous Instagram bodybuilders proposes precisely what helped him and his friends personally!

  1. Visualization – create a clear image of the body that you’d like to have and move towards the goal. Setting goals are the first step to success!
  2. Persistence – go all out 110% each time you go to the gym. Consistency is critical, so never give up!
  3. Food – do not eat any rubbish, showing disrespect for training! Choose a balanced diet and stick to it!

When there is no strength to go to the goal, celebrity is motivated by the very accurate quotation of Douglas Everett. It says: “People are living in a world of dreams. There are those that are faced with reality, and there are people who turn one into another! “.

Men’s motivation is fueled by several different sources. From the inner desire for self-improvement! Family and friends who believe in what he do. From the representatives of the golden age of bodybuilding of the old school. As well as from the fans who always follow him confidently along the path of fitness!
The star is surrounded by people who help him to maintain concentration and motivation.

Nutrition basics

In 2011 he switched to coaching. Today he offers the author’s methods of training in social networks, works hard and keeps himself in the champion’s form. He continues to act, conducts business, raises two sons and is happy. In 2017, his photos and interviews adorned the first page of the “Iron World.”

As to his nutrition, he has to maintain a balanced diet that’s rich in fibre.  By the way, his diet mainly consists of animal-based protein (poultry, lean beef, fish, egg whites). And, plant-based protein (porridge, beans, vegetables). Aside from that, he drinks protein shakes and other nutritious supplements. Here’s a short video about his daily meals:

It is known that there are no results without power. Therefore Ulisses Jr diet plan is carefully thought out. Ulisses Williams admits that he eats pork and beef just before the competition. Daily Ulisses Jr diet plan:

  • Oatmeal + 6 chicken egg proteins.
  • Protein.
  • Chicken with vegetables, rice, and salad.
  • Nuts.
  • post-workout protein shake.
  • Fish steak with a side dish.

Parsing on steroids

Because of the powerful forms and lack of fat, many people are accusing the bodybuilder of doping. Like Simeon Panda, he proves that proper training and sports nutrition played a role in building muscle mass. Moreover, the role of genetics is important too.

At the same time refers to the doping control, which holds the Federation Musclemania. Considering that according to the established tradition, athletes are tested after the competition. For several days no one bothers to stop taking the drugs. To say nothing of this, there are more questions about steroids than answers.

Destructive Ulisses strategy

The workweek begins with pumping back and calves.

4 technicians with limiting scales 1 times a week perfectly pump over the broadest muscles.


  • Different types of thrusts on the blocks.
  • Shrugs
  • Rises on toes.

The hips and legs are trained the next day by supersets:

Fat-burning and mass-supersets increase the productivity of classes and shorten the time of classes.

  • Extension of the legs in the simulator.
  • Power presses legs.
  • Squats in the hack-simulator.
  • Romanian thrusts.

▼Don’t know: what is the superset in bodybuilding? Read in the next section of the post.▼

On Wednesday, Ulisses takes a well-deserved day off.

On Thursday, with new force, it loads the deltas and hands. Regarding:

  • Different types of presses dumbbells.
  • Swinging dumbbells to the sides.
  • Frontal traction.
  • Pampet triset for biceps with dumbbells.
  • “Hammer”.

On Friday, works with an emphasis on the chest. Performs:

  • Vertical presses, lying on a straight bench and with a raised back.
  • Breeding dumbbells, lying.
  • Pushups from the floor and on the uneven bars.
  • Exercises in the crossover.
  • Tricep Rope Pressdowns (pull-down in the rope simulator).
  • Rises on socks.

On Saturday, pulls up lagging groups, on Sunday takes time off. In his videos, the athlete tells when and why you need to work with small and large weights. Also, says how to prevent a backlog in the development of the rear beam of deltas. For beginners and advanced puts a lot of secret tips. Accordingly, I advise you to subscribe to him on Youtube and Instagram.

What is a bodybuilding superset?

Supersets on shoulders, back, arms, biceps are formed from polyarticular and insulating practices. This also applies to the training of antagonist’s muscles with different anatomical functions.

If the two-headed bundle is responsible for flexing the elbow joints, the three-headed beam is responsible for their extension. The biceps-triceps superset causes a local rush of blood and provides the ultimate load.

Strength exercises:

  1. Optimally reduce white muscle fibers.
  2. They develop explosive strength, increase lactate and anaerobic muscle loads.
  3. With repetitions from 12 to 20 times, workouts with supersets burn fat, as much as possible load the cardiovascular system.

When performing a trisset program with rest intervals of 5 minutes, glycolytic productivity increases. Besides, short pauses of 60 seconds stimulate the consumption of energy resources and train endurance.

How often do supersets for slimming, to train the chest, legs, buttocks?

If you do them once, there will be no big results due to muscle fatigue. Otherwise, for effectiveness, supersets for men on weight and in training for girls include every 3 classes.

  • Newbies begin to engage in a reinforced program after 3 months no more than 2 times in 8 days. But over time they increase the pace and number of classes.
  • Exercises for girls and men in the gym for weight loss. With an average level of training to make up to 4 times a week.

Examples of combined supersets. The first week – combined loads.

How to do them in the first week? The complex involves pumping one muscle group with a 50-second break between takes. The number of repetitions – 3-4 times from 12 to 20 repetitions. For intensive work, pick a comfortable weight.

Day number 1

  • Press shells, lying on an incline bench
  • Dead Thrust
  • Chest and Back Superset

Hands training with supersets:

  • French press
  • Pushups on the hands of the bench
  • Pullover.
  • Superset for arm muscles

Day 2
Supersets for legs and buttocks for girls and men:

  • Classic barbell squats
  • Romanian thrust
  • Bench press in the block
  • Superset for leg muscles and buttocks

Exercises on the press:

  • Reverse twisting
  • Traction blocks in the crossover
  • Superset press

Day 3
Supersets for mass and weight loss:

  • Press shells, lying
  • “Hammer”
  • Work in the simulator Scott
  • Push-ups
  • Superset on weight and weight loss

Abdominal muscle training:

  • Bottom twisting on a straight bench
  • “Prayer”
  • Raising legs at right angles
  • Superset for abdominal muscles

Day 4
Superset on the back for men:

  • Deadlift
  • Thrust block to the waist
  • Tilts forward with a neck
  • Superset for back muscles

Ulisses Williams training on hands with supersets:

  • Lifting dumbbells on a two-headed head standing and sitting
  • Bending the arms with weighting on the Scott bench
  • Traction blocks in the crossover

The second week – antagonist muscle training

Day number 1
Supersets for the pectoral muscles and back:

  • Traction in the slope
  • Exercise “Butterfly” with dumbbells
  • Crossovers from the top side to the side
  • Superset for chest and back muscles

Day number 2: weight loss program
Practices for hips and quadriceps:

  • Weightlifting in Smith
  • Gakk- squats
  • Breeding in the simulator legs
  • Superset with reverse hyperextension
  • Superset for thighs and quadriceps

Elaboration of calves – rises and squats on toes.

Day number 3
Super Sessions for girls and men:

  • Dumbbell/barbell lifting above the head
  • Breeding shells in the slope
  • French press
  • Push-ups from the bench
  • Superset for hands for girls and men

For the press, girls are recommended to twist with weighting, lifting legs in the wall.

Day 4
Exercises for the whole body with emphasis on the back and the delta:

  • Classic bench press
  • Press Arnold
  • Dumbbell lifts in front of you
  • Traction block straight arms
  • Supersets for back and deltas

Third week – Trisets

Integrating 3 exercises into one complex per muscle group enhances the rate of burning calories. The principle is based on the inclusion of 1 multi-joint exercise and 2 targeted exercises. Ideally, supersets for weight loss, mass, pumping are combined.

Day number 1
Breast practices:

  • Bench press
  • Incline breeding shells
  • Fitness – supersets on the horizontal bar and parallel bars
  • Elaboration of the chest muscle superset

For triceps:

  • French bench press
  • Pullover
  • Extension of the upper limbs on the block
  • Triceps superset

Day number 2
Quadriceps, buttock exercises for women:

  • Lunges with dumbbells
  • Leg press in the simulator
  • Squats with a load
  • Superset for girls on the buttocks and hips

Ulisses Jr workout with supersets for men:

  • Bending the legs on the bench while lying and sitting.
  • Romanian thrust
  • Hip biceps superset

Triset for press and calf:

  • Body turns
  • Leg lifts
  • “Prayer”

Triset on calves and press

  • Rising on the socks sitting
  • Standing against the wall, with dumbbells in their hands.

Day number 3
Superset on the back, middle delta, triceps.

  • Traction by the method of Lee Haney
  • Upper thrust in the block simulator
  • Breeding dumbbells in the slope
  • Triceps and Delta Superset


  • Shoulder press
  • Traction in the slope
  • Scars from different positions
  • Training with supersets of shoulder muscles and trapezium

Day number 4: Ulisses Williams training program triset on a set of muscle mass

  • Broach – pull the neck standing to the clavicle with a wide grip
  • Supersets on hand from Arnold
  • Dumbbell lifts in front of you

Back and quadriceps:

  • Deadlift
  • Shrugs with a neck
  • Traction and reverse dilutions in the block

How to make supersets on the 4th week?

An extra day enhances the loss of subcutaneous fat through aerobic glycolysis. The breakdown of glucose molecules in mitochondria leads to the release of energy for ATP molecules responsible for metabolic processes. Of the above techniques make up an intensive program to increase muscle mass and weight loss. For one approach, perform 6 different exercises 5 times.

Training feature:

  • The latter approach is performed for muscle failure
  • The interval between practices – 15 seconds

An intensive complex in combination with a proper diet will dry the body. Moreover, it will allow you to admire the perfect relief after a month.

Interview with Ulisses William: Firsthand

What is your story of transformation?

As a teenager I was very active in sports, but I never paid attention to my diet. I was counting on the fact that training will help me to maintain slenderness and muscularity. But compared to my peers, I always remained one of the smallest.

Due to the lack of strength and fragile physique, it was difficult for me to join any of the teams. And this made me wake up and start working. That was the beginning of Ulisses odyssey!

Were there any particular problems or circumstances that complicated your transformation?

Yes, I hardgainer, so it is very difficult to achieve results. At first it was very disturbing, but then I became interested in healthy nutrition and supplements for gaining muscle mass. I began to respect my diet and set myself a goal – to become the best! Why do something if you do not want to be the best? What’s the point of this?

I consider myself to be a born leader, so I strive for perfection in everything!

What motivates you to keep moving forward, raising the bar higher and higher?

My motivation is fueled by several different sources. From the inner desire for self-improvement! Family and friends who believe in what I do. From representatives of the golden era of bodybuilding of the old school. As well as from the fans who always confidently follow me along the path of fitness.

I am surrounded by people who help me maintain concentration and motivation.

What is your next goal? Where would you like to be in a year?

I already got everything I wanted to achieve from the bodybuilding and fitness industry. I won more than ten projects for bodybuilders, appeared in more than five dozens of publications. Have coached many celebrities and got the position of PT-director of the sports club Reebok. The best gym in Europe!

My next task will be to reach a higher commercial level. Most likely, in the near future it will be a television show or filming a movie.

The favorite form of Ulisses Williams cardio workouts

The HIIT Cardio technique is great for me. I give her 15 minutes after the end of the main workout. Recently I did a DNAFit test. It showed that my body responds well to a series of exercises with a short duration but high intensity.

Tell us about your cardiovascular program.

15 minutes of HIIT cardio training on a treadmill or Stairmaster stepper. One minute of running and walking. To increase the intensity, I reduce the rest time to 45 or 30 seconds, depending on how I feel.

But do not forget about nutrition! At a certain level, it becomes impossible to achieve a harmonious aesthetic physique without a proper diet.

What kind of diet plan do you follow?

Proper nutrition is very important! For me, food is nature, so I try to eat as much organic food as possible. At the same time I prefer microelements, herbal compositions and sports additives. This allows me to stay slim all year round.

I need this because I appear in public every month, I am shooting for photo shoots and go on tours. I have a certain margin of safety, so if necessary, I can change the diet for a couple of weeks.

Ulisses Jr diet plan is as follows (daily)

First meal: 40 grams of whey protein isolate and a cup of green tea.
Second meal: six boiled egg whites, half a cup of oatmeal, half a grapefruit and a portion of BCAAs.
The third meal: 40 grams of whey protein isolate.
Fourth meal: six ounces (170 grams) of chicken breast and half a cup of red rice.
Fifth meal: six ounces (170 grams) salmon fillet, two cups of spinach and small banana with linseed oil.
Sixth meal: post-workout shakes of 50 grams of whey protein isolate. A portion of Vitargo mix, a portion of L-glutamine. Branched amino acids, multivitamins and vitamin C.
Seventh meal: six ounces (170 grams) of tilapia (lake fish like carp), two sweet potatoes and a cup of spinach
Eighth meal: two measures of casein, one serving of fish oil and glutamine.

What would you call your most significant achievement in the field of fitness?

I have so many of them that it is difficult to choose. Although, in truth, I would first of all call my fans and clients. There is nothing more pleasant than the realization that you are able to change the life of another person. Change for the better, encouraging him to adhere to a healthy lifestyle.

Seeing the happy faces of clients who have made progress with my diet and exercise program is simply priceless.

What three tips would you give to people who want to change their physique?

Visualization – create a clear image of the physique that suits you, and move to the goal. Setting a goal is the first step to success!
Perseverance – lay out 110% every time you come to the gym. Consistency is very important, so never give up!
Food – do not eat any rubbish, showing disrespect for training! Choose a balanced diet and stick to it firmly!

Favorite quote?

“There are people living in a dream world. There are those that face reality; and there are people who make one into the other, ”- Douglas Everett.

Vin Diesel and Ulisses Williams Jr: what’s in common?

As you already know, Ulisses Jr helped Will Smith to train on the way to achieving his dream body shape. But what does he have in common with Vin Diesel?

Vin Diesel:
Date of birth: July 18, 1967
Height: 182 cm.
Weight: 95-105 kg.
The most popular films: “Fast and Furious”, “Three X”, “The Chronicles of Riddick”, “Black Hole”.

The basic principles of the strength training program and the actor’s diet are similar to the beliefs of Ulisses William Jr. By the way, thanks to which Vin Diesel gained muscle mass for filming in a series of films about Riddick.

Interestingly, Mark Sinclair Vincent, better known as Vin Diesel, like Ulisses, did not always have powerful steel muscles. Moreover, in high school, he even had the nickname “worm” because of his tall and slim build.

His nickname, which became a stage name, the actor received while working as a bouncer. It was in the New York nightclub “The Tunnel”, where he settled in 17 years. Vin is short for Vincent, and Diesel has nicknamed him for inexhaustible energy.

Work bouncer in a nightclub.

I worked as a bouncer for almost ten years – in New York. It is one of the most dangerous cities in the world. Daily strength training and a set of muscle mass, one might say, were required to improve my professional skills.

I built my body in ordinary street gyms, using the old, proven technique – the usual barbell and bench for bench press. I needed to look massive and even dangerous. The work of a bouncer in The Tunnel and Mars is not for wimps.

Vin Diesel training system

 Before, I wanted to gain as much muscle as possible. Now my training is built on work on each part of the body. First I load it with heavy basic exercises of 2-3 sets. Then I finish them with insulating 10-12 repetitions.

In order to improve the coordination of movements and improve the control of your body, the actor practices yoga and Pilates. These techniques are necessary to create a load that is atypical for muscles and the whole body, which really helps.

The Vin Diesel program for gaining muscle mass involves three weekly strength training. As well as classes of various cardio (running, swimming), yoga or Pilates on rest days. The very power program built on basic exercises.

Joshua Kozak, a personal trainer of the actor. He claims that Vin Diesel periodically replaces strength training with a high-intensity circuit training. The last built on the principles of the CrossFit system. The goal is to work out the relief of the muscles.

Monday: chest and shoulders

  • Bench press or dumbbell bench press – 4 x 5-6.
  • Breeding dumbbells in the slope – 3 x 10-12.
  • Push-ups – 2 x max..
  • Dumbbell bench press on shoulders – 3 x 6.
  • Raising the bar to the chin – 3 x 8.
  • Lifting dumbbells to the sides – 3 x 10-12.

Wednesday: back

  1. Deadlift – 3 x 5.
  2. Traction block to the belt, wide grip – 3 x 8.
  3. Thrust dumbbells to the belt in the slope – 3 x 10.
  4. Pull-ups – 4 x max.

Friday: legs and arms

  • Dumbbell bench press on the biceps, lying on an incline bench – 3 x 8.
  • Dumbbell bench press on the biceps “Hammer” – 3 x 10-12.
  • Traction block on triceps – 3 x 8.
  • Pull-ups narrow grip – 2 x max.
  • Squat – 3 x 10.
  • Lunges – 2 x 8 (for each leg).
  • Ups on toes with Barbell – 2 x 13.

Vin Diesel nutrition

The actor follows a low-fat, high-protein, low-carbohydrate diet with a moderate glycemic index. The daily consumption rate is 2500-2700 kcal, the food intake divided into 6-8 parts of 300-500 calories per serving.

The main sources of protein in the diet of Vin Diesel are chicken and lean beef. The main sources of carbohydrates are vegetables, fruits, and baked potatoes. Also, the actor prefers to eat products labeled “bio”.

The Vin Diesel training system is based on the classical principles of the basic program. We speak about complex, due to which he gained muscle mass. They are – heavy loads and a low number of repetitions. Now the actor uses circular training.

Tips by star coach

Power progress is required!

Whatever you do, whatever methods you use, no matter how fancifully modifies the exercises or approaches. But if your working weights do not increase, your muscles will definitely not grow. From the word “absolutely.” With this in mind, you can train as hard as possible, concentrate on your working muscles.

You can be even delicate from the point of view of the technique of doing the exercises and meticulously count PFC. But without progress in power, this whole process will mostly be directed to heating the gym. Just check: have your working weights changed 6–10 times in the basic exercises? And in the approaches over the last two or three months? If not, I’m sorry, but you spent all this time in vain.

Frequency – the guarantee of health!

At the beginning of my coaching path, I was convinced that it was necessary to train hard. But rarely enough, to have time to recover and let my muscles grow. I was so taught. And for many years I followed a similar strategy until I began to notice one thing. Let us suppose the following.

If I need to conduct three pieces of training not every other day, but in a row happens the thing. My muscles and my strength suddenly begin to add much more noticeable.  For example, it is due to an urgent trip. Thus, I am convinced today that for maximum progress it is necessary to train very often. And as hard as it is possible. But for you personally – subject to adequate recovery.

In practice, for an average person in good shape, this means five to six workouts a week. And believe me, this is not much at all. Outstanding practitioner, theorist and world-famous trainer Charles Poliquin recommends following. A natural athlete gradually goes to the level of two workouts a day five or six times a week.

Work to failure is necessary!

Many athletes and trainers of my generation remember the statement that stamped one sports publication after another. About the dangers of muscle failure. The horrors of probable injuries and the inhuman suffering of the central nervous system were described.

Although – well, really, guys! The 40–60 minutes of even the most intense workouts three times a week will definitely not drive anyone into overtraining. In any section of the sport, you will be asked to do much more often, longer and harder. Together with, you also ask for supplements. And in general: the war is not tolerated.

After all, I think that refusal training is extremely useful for hypertrophy. But the degree of failure intensity just needs to be adjusted. For example, the simpler the exercise, the closer to the edge of the abandoned abyss can be approached.

The more difficult the exercise, the less necessary it is, and in principle it is possible. For this reason a simple example: deadlift and any forearm exercise. It is clear that it is only reasonable to do drop sets and reach failure only in the second exercise. But not in the first.


The biggest problem of the training a body orientation is the lack of clear periodization. The vast majority of athletes are stupidly trying to “destroy, score, kill, annihilate” their muscles in training. And then they go to rest. But human physiology does not work that way. “There is a big difference between training for the sake of adaptation and training for the sake of demonstration.

As a coach, it is not necessary for me to drive my athlete to the maximum weight every training. In order to know that he is progressing. Moreover, most of the training time usually runs on fairly moderate working weights, ”are the words of the great Alvin Cosgrove. Yes, peak loadings should be necessary, but such pieces of training need to be planned clearly. And not to be laid on your head chaotically, depending on the mood.

The program should proceed long

There is an old saying: “Do not fix what is not broken.” It is a pity that training programs are rarely treated with similar wisdom. Most often, I see how the program is changed to a new one just because “something does not work”. Well, after another two weeks of such an athlete again does not work, and again and again.

And the problem is that our bodies are incredibly inert. They don’t want to change, it’s unprofitable in terms of physiology and even in terms of survival. Therefore, any stimulus in the form of physical exertion. Which you begin to regularly apply to yourself, must first “enter into trust” in your body.

After all, initially he believes that you are not doing this on purpose and that it will still cost. And only after a month or two, he finally realizes the following. His master is seriously determined to build up unnecessary 10 kilograms of muscle mass. As a result, begins to adapt to this, changing his former physiological habits.

Hard gainers do not exist

Show me a hard gainer, and I will show you a man who does not want results. In my brain, the words “hard gainer” and “a weak-willed person” are almost synonymous. Because the one who really wants something, especially from his body, really gets it. Because he doesn’t have “I can’t stuff food into myself” or “I can’t go to the gym so often”. He just does what he needs, as long as necessary.

There are no quick results, and there are no magic pills, no magic programs for sure. Moreover, there is no easy way – there are only years of constant struggle with oneself. It is built on will power and a dream. The excellent physical form, as well as an excellent education or a successful business, require constant, daily, painful years of effort. Anyone who is not ready to swallow a similar thought, it is better not to cross the threshold of the gym.

Technique above all

To become more, you must become stronger. Hence, to become stronger, you have to train long enough. To train for a long time, you have to do without injuries that would throw you back. Accordingly, to train without injuries, you must be able to do each of the exercises in your program flawlessly.

Namely: cleanly, technically, to the fullest extent possible personally accessible to you. And if this is not the case, do not expect results, but wait for sore shoulders, elbows, knees and lower back. Remember that a high-level athlete is always a professional in his field. And you should take an example from him if you are an amateur.

Working sports nutritional supplements are few, but they are!

It is here that I can hardly say something new. Because over the years my work with additives has shifted more and more into natural old school. As a result, today I have my personal top 4 supplements. And pharmaceutical preparations for the growth of strength and muscle mass look as follows.

  • Protein

Regular whey protein, in my opinion, solves all questions. There is no need to look for a hydrolyzate or so-called long proteins. Yes, and the timing of protein intake does not matter much. You just need to drink it to finish off the daily amount of protein. About which it was said above.

BCAA – and I don’t care how much research says it’s worthless. VSAA, taken in the process of training, do something fabulous with its performance, growth of strength and muscular fullness. Only VSAA should be a lot – about 40-60 grams per day at least. Such doses, however, are very painful for the wallet, so in general, you can do with the same whey protein. As I have already noted, he solves all the questions.

  • Vitamin C

One gram of effervescent vitamin C will do more to restore your connective tissue than any message. Or any more expensive and sophisticated remedy. Healthy connective tissue is a steady growth of strength. In addition, ascorbic has a positive effect on protein synthesis, helps to fight the accumulated decay products after a workout. Also, in general, invigorates the body and spirit.

  • Riboxin

It is such an old metabolic remedy that it still remembers the posters with Schwarzenegger sold on the street. Riboxin improves cellular metabolism and increases the force of contraction of the heart muscle. It has an antihypoxic effect on the tissues of your body and is involved in the exchange of glucose.

Taking 4-6 tablets per day, you will get an effect comparable to a number of prohibited and harmful drugs. Other than jokes. But remember that it is impossible to get involved in reboxing and drink it all the time. Because it is fraught with the development of such an unpleasant disease as gout. Limit the time of consumption of reboxing month – month and a half.

  • Potassium orotate

Another unchanging drug from the arsenals of the grandfathers of domestic bodybuilding, which I respect and love very much. Potassium orotate is a non-steroid anabolic agent, and that says it all. It improves appetite, enhances protein synthesis, and therefore it is even prescribed to patients with dystrophy. So three or four pills a day in small courses of 4–6 weeks will give your training a solid acceleration.

  • Count PFC (proteins, fats, and carbs)

Are you eating enough to grow? Right? Straight throws all that is not nailed? Do you constantly chew something? Do you think proteins, fats, carbohydrates? No, it’s somehow by eye? Then it is not surprising that you have not seen progress since Arnie first pronounced: “I’ll be back”.

For many years I myself have fallen into this trap. Believing that there is someone who, and I definitely eat quite a lot. But it was not there. It was enough for me once to take a calculator in my hands in order to understand. I have a chronic shortage of protein. And without protein, my friends, it is impossible to grow by definition.

Today, I consider the main nutrients for a set of muscle mass proteins and fats. Proteins recommend consuming a lot – 2-2.5 grams per kilogram minimum. Ideally, this should be 3 grams or more. Fat – about 0.8–1.2 grams per kilogram. Count the amount of food that comes out in the end.

Then, you can easily understand why I am not particularly attentive to carbohydrates. After consuming this amount of protein, a lot of carbohydrates will hardly fit into you. So that you can eat them without restrictions. Only it is very desirable to refrain from simple sugars.

Ulisses Williams
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