Sergey Shelestov

In the entire history of bodybuilding, there were very few Russian athletes who performed on equal terms with the most famous athletes on the planet. As a rule, these athletes represented various countries around the world. At the same time, it should be noted one of them, which not only made its way into the world elite of bodybuilders, but was also able to reliably gain a foothold in this world elite. This guy can be proud of not only because of high results. His name is Sergey Shelestov. If you look closely at all his photographs, you can note the excellent physique and powerful muscles.


  • 1 A long way to great results.
  • 2 Transfer to Moscow
  • 3 Going to the pros
  • 4 Proper nutrition: Shelestov's advice

A long way to great results.

Sergey Shelestov was born in the village of Voronezh region under the name Talovaya, back in 1971. In his youthful years, few people knew about such a concept as bodybuilding, and even less could imagine. This sport was compared to athletic gymnastics. Despite this, only a select few were engaged in this sport, which were popular among the population not by status, but by the tops reached. These athletes differed from others in the relief of their muscles, which attracted the attention of many guys who decided to follow the same path. This inconspicuous Voronezh guy did not immediately decide on this step - to systematically increase his muscle volumes.

Like most young men, Sergei drove the ball around the yard or rushed around with his friends, playing various outdoor games. At the same time, he grew up athletic, mobile and strong young man. At school, he preferred to play football, being carried away in parallel with wrestling. But becoming a high school student, Sergey switched to athletics, often freezing in the gym to become stronger. Gradually, he became seriously interested in power sports, and later this interest was transformed into a real passion. Shelestov began to regularly read methodological literature in order to fill in the gaps in theoretical knowledge in this field, although the necessary literature at that time was very difficult to find. During this period, he mastered some exercises that were aimed at increasing the muscle mass of the whole body.

Many knowledge, extracted from special literature, helped Shelestov in the process of conducting his classes and seminars. In the course of his enthusiasm, he went in for powerlifting, which allowed him to get the title of master of sports and win the Moscow championship, as well as take second place in competitions in Russia.

Sergey Shelestov possesses such anthropometric data:

  • Weight 122 kg, with an increase of 181 cm.
  • Weight during off-season periods is about 139 kg.
  • Neck circumference - 48 cm.
  • Biceps girth - 54 cm.
  • Chest girth - 144 cm.
  • The size of the waist is 96 cm.
  • The size of the hips is 77 cm.
  • Shin size - 48 cm.

The career of a famous bodybuilder began during the period of service in the Soviet Army. He spoke at the army championship, where he showed poor results, although noteworthy.

It was during this period that Sergei realized that he was able to achieve much more, so he began to torture his body with daily grueling workouts.

And only in 1993 at the NABBA tournament - the National Association of Bodybuilders did Sergey come up with the first success, which was expressed in taking an honorable third place.

Moving to Moscow

In 1994, Sergei left the military service, writing a report on the resignation, as he served as an over-the-counter. After that, he and his family moved permanently to the capital. This time was notable for its turbulent political situation, so young people spent a lot of energy and energy to adapt to the rhythm of white-stone life. During this period, the family experienced household problems, lack of money, etc., which did not add optimism. Naturally, Sergei was worried about his family, because he did not have an education, profession or connections. It is extremely difficult to find oneself in such conditions, and even in the capital, but Sergey proved that for him there are no such barriers.

For some time, the future famous bodybuilder had to work as a security guard, as well as an instructor in fitness clubs, because by that time he already had considerable sports experience, and besides, he had the necessary physical data. It is not known how much else Shelestov would have to poke around the capital in search of his best fate, if life had not brought him to an experienced bodybuilding trainer Mikhail Golovnev. They quickly found a common language, made friends and Mikhail agreed to become Shelestov's personal trainer. After some time, he became his manager and promoter.

After that, they began to work together. At the initial stages, neither intensive studies, nor constant participation in competitions in this sport, brought any positive results. Only in 1998, Sergei achieved significant success by winning the amateur Cup of Russia and the World Cup. In the same year, the athlete was awarded the title of absolute champion of Russia.

Going to the pros

The beginning of the 3rd millennium was marked by the fact that Shelestov received prokarta, which guaranteed him participation in several professional tournaments according to NABBA. After that, Sergey had to take a break until 2005 to solve family household problems related to the arrangement in Moscow, as housing and facilities were still difficult. Despite this, Sergey was constantly involved in sports, maintaining a fit form. Therefore, he constantly became more experienced and stronger.

In 2008, Shelestov began to restore the canceled pro-card to take part in several world-class sports tournaments. A year later, the athlete made his way to one of the major bodybuilding tournaments - Mr. Olympia. Prior to this, in 2005 another Russian bodybuilder Alexander Fedorov took part in this tournament.

To this day Sergey Shelestov alone represents our country at world bodybuilding tournaments.

Sergey has significant achievements in professional sports, such as the Grand Prix of Yekaterinburg and the Komi Republic, the bronze award of the Grand Prix of Romania and third place in the Fibo Power Pro tournament. At the tournament “Mr. Olympia 2007” Sergey took only 16th place, and at “Arnold Classic” he even found himself at 8th position, which indicated a significant increase in the athlete.

Athlete Power Features:

  • 360 kg 2 times in sittings.
  • Bench press in the supine position - 200 kg 10 times and 240 kg 1 time.
  • Deadlift - 360 kg.

According to Mikhail Golovnev - Sergey Shelestov is that athlete who has no vulnerabilities. The Russian athlete does not only train on simulators himself, but also teaches beginners. There are many videos on YouTube with the participation of Sergey Shelestov, where he intelligently and informatively comments on various exercises and explains what is the key to his success. This athlete pays most attention to the development of the muscles of the chest belt and biceps.

Proper nutrition: Shelestov's advice

Proper nutrition is not a guarantee of half, but of all success, therefore, the athlete should pay special attention to this issue. In order to actively build muscle, you need to eat a lot, and not just ordinary, but high-calorie foods. Sergey claims that his doses range from 5 to 6 thousand kcal. At the same time, he tries to eat more often, but little by little, so as not to overeat, especially fatty foods. You can’t exercise on an empty stomach, but you should not overeat.

Athletes who have just come to this peculiar sport, Sergei advises less to get involved in carbohydrates and eat more components rich in starch. These include pasta, as well as various cereals from rice, buckwheat, oatmeal and others, as well as bean, rich in protein. In addition to regular sugar, it is advisable to consume 100-200 mg of alpha lipoic acid (ALA) to stimulate the distribution of carbohydrates in muscle tissues. But before going to bed, eating sweets is undesirable.

Shelestov pays more attention to protein in his diet, and whey. Do not forget about amino acids. Before the competition, the amount of carbohydrates decreases sharply, but the percentage of proteins increases to restore the calorie content of food.